Warm-up
Spend 2 minutes in Z1
Then 2 rounds
10 deadlifts
10 bent over rows
10 back squats
Mobility
Posterior chain prep;
Banded hamstring
Bretzel
T-spine stretch
Strength
Deadlift – find a 6RM, but only 3 attempts at it
WOD
50 cal row
40 HSPU’s
30 pull-ups
40 KBS (70/53#)(53/35#)
30 burpees
40 T2B
50 cal AB
Good old American chipper. Can start on either the bike or rower. Finish with the opposite.
