400M Jog

10 Kickers per leg

10 Cherry Pickers

10 Bow2Bends

10 Pushup2downward dog

10 Iron Crosses

10 Scorpions

On rig:

5 Scap Pull ups

5 Kip Swings

3 Strict Pull ups

5 Kipping Pull ups or ring rows

2X10 Empty bar RDLs




Increase weight ea set

Video courtesy of Starting Strength.  Our fourth go around of Deadlifts this cycle.  SO, we want to hit a heavy 5 rep, 4-rep, triple, double, and single.  Heavy single CAN be your shot at a new 1RM, or go for a heavy single for the day, up to you.  Also, the next time we deadlift, it will be a re-test of our 5X5.  As always, keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.  For set-up procedures, watch this vid.



3 Calorie Row

3 Pull Ups

6 Calorie Row

6 Pull Ups

9 Calorie Row

9 Pull Ups


Climb by (3) reps per round


If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

This ascending ladder AMRAP will get spicy pretty quick.  Try to hold off on the urge to sprint the first couple of rounds.  Keep a steady pace, and keep rest to a minimum.


Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows

If doing SDHP, bar weight -> 75/55 -> as needed


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Iron Cross Hold – 1 Min per side

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