3 Rounds of:

10 Cal Row

10 Cherry Pickers

5 Back Roll to V-Sit – See video below, courtesy of The Nate Chambers

10 Sec lat stretch per side – See Video below, courtesy of Scott Sonderman

Then, Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings




Increase weight ea set

Video courtesy of Starting Strength. Our pulling motion for this cycle will be the OG of pulling, traditional stance Deadlifts!     Stronger we get here, the stronger everything else becomes!!!  Follow the steps on this video for set up and execution and you WILL have a better deadlift.


On a 15-minute clock, 3 Rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds


Score = Total Cals completed in WOD

So, the goal of today is to see a steady rise in intensity as you go from minute to minute in a given round.  The 50 sec work set is closer to steady-state output, whereas the 10 second work set should be all-out sprinting!  Try to up that intensity so you finish that 10 second sprint BLAZING FAST, as you’ll get a nice 50 second break before rowing again.

Scaling Options:

If no rower – sumo deadlift high pull (95/65). 1 rep = 1 cal

Cool Down:

Iron Cross hold – 1 Min per side


Child’s Pose – 2 Min

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