S/S/S:

Deadlift

10, 9, 8, 7, 6

Increase weight ea set

Go to the pain cave in these sets, especially the first couple. Yes, the reps are long, but manageable

WOD:

For Time:

5k Row

Pace is your friend here. If you come out of the gates too fast, then you’ll be out of energy before you hit 2K, but if you come out too slow, this could easily turn into a 30+ minute WOD. Find that manageable pace. Normally, shoot for a 2 min 500m pace. If it feel too easy by the time you hit 1K, increase your pace. Goal should be sub-25 min

Scaling Options:

Row 3K

X-tra:

Reverse hyperextensions

3X:

15 half reps

15 full reps