WARM UP – MOBILITY
Review rowing technique then;
2-2:30 min Row
Dynamic lower body warm-up (leg swings, floor sweeps, iron cross, etc.)
(start on either then swap)
With an empty barbell: 12-15 reps each
Bent over rows
Hollow leg lifts/lowers w/ bar over shoulders
Glute bridges (bar on hips)
Put a set of light plates on the bar and tech/review deadlift.
Warm-up to starting weight for WOD A
DEADLIFT X 6
Every 3 min x 5 sets:
Deadlift x 10, 8, 6, 6, 6
Start ~50-55% and build to ~70-75% for the sets of 6.
10 & 8 may be touch and go. Lower and Re-set for each rep on the 3×6
Warm-up with at least 2 x 20-30s sprints with 45-60 rest in between. Then set up for the WOD.
ROW: 30S SPRINT / 90S REST X 8
Sprint Row for 30s / Rest 90s x 8 sets (16 mins)
Score is total number of meters rowed across all 8 sets combined.
(Set up rowers for 30s on / 30s rest and share with a partner, or 30s on / 90s rest if you are alone)
Go hard on every interval today!
2-3 rounds: rest as needed
8-10/side Single leg RDL (hold KB or DB in opposite hand from working leg, scale to staggered stance)
12-15 GHD Hip extensions (weighed if possible)
8-10 Banded Pallof press (slow and controlled) + 12-15 Banded trunk rotations / side