Warmup:

10 Cal Row

10 Iron Cross

5 Back Roll to V-Sit

10 Scorpion Stretch

10 Squat2Stand

10 Air Squats

10 Cal Bike

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

S/S/S:

Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Starting Strength. Last time tacking Deadlifts this cycle before we re-test our 5X5.  Just like on Wednesday, the goal is finish with a heavy single.  If you’re feeling good and want to get 1RM, go for it!

WOD:

30-20-10-20-30:

Cal Row

Cal Assault/Echo Bike

 

18 Min Time Cap

No getting around it, today will make you sweat and breathe hard.  Keep a good steady-state pace on the longer cal pieces and aim to sprint the smaller ones.

Cool Down:

Iron Cross hold – 1 Min per side

 

Back roll to V-sit (slow) x 10

Video courtesy of The Nate Chambers