WARM UP – MOBILITY

10-12 x Leg swing (each leg / direction) + Iron Cross’

then;

2 rounds with a moderate / heavy KB:

10 x Romanian deadlifts (@3,2,1,1)

10 x Russian Swings

10 x Goblet hold Step back lunges

15 x Hollow Rocks

10 x Superman lifts

Banded hamstring PNF stretch laying on the ground

WOD A

DEADLIFT

25 min to establish a 1RM Deadlift

Build slowly to a heavy but safe one rep max.

If you finish early you may pack up your bar and start your 2km Row test.

WOD B

2,000 METER ROW

2,000 meter row for time

This is a capacity test… pace is well, but make it hurt!

ACCESSORY

4 rounds: Rest as needed

1) 30s static hollow hold on GHD (hips on the pad)

(hold a light plate on your chest if 30s is easy)

2) 30-40 Banded good mornings