How are you feeling today?

Warm up-

Row 2K slow and steady

50 Hollow rocks

50 back extentions

Dynamic Movements for 5 minutes

SWOD-

Deadlift:

Warm up- 5x1 @ 60%

Working sets-

2x1 @ 70%

2x1 @ 80%

2x1 @ 90%


Muscle Endurance-
Every Minute on the minute for 10 minutes:

30 Double Unders

* Every time you break up a set do 1 Burpee before starting back up*


WOD-

AMRAP 10 minutes:

*First 3 minutes will be max DISTANCE on the rower (record meters)

then with remaing time do AMRAP:

7 Deadlifts 225/155
14 Bar Facing Burpess


Your score will be in 2 parts, Distance rowed and rounds completed.