10 Cal Row

10 Bow to Bends

5 Back Roll to V-Sit

10 Iron Cross

10 Push up to Downward Dog

10 Thoracic High Fives

3 Wall Walks

30 sec handstand hold


5 Rounds For Time:

20/16 Cal Row

15 Deadlifts (225/155)

10 Handstand Push Ups

Videos courtesy of Austin Malleolo and Invictus Fitness, respectively. Some good tips on cycling deadlifts and getting through those cals on rowing. Look to grind this one out a little bit.  A good steady row pace that is not as fast as a sprint, but not as slow as a 5K pace is in order today.  This will allow you to come into the deadlifts with the posterior chain good and warm.  If not able to go 15 unbroken, try breaking at 8, then finish the remaining 7, or break every 5 reps.  Whatever allows you to go through as fast (and as safe) as possible.  For the HSPUs, same thing.  If 10 in a row is in your wheel house, do it. Otherwise, aim to hit 5, come off the wall, shake things out and finish he remaining 5.

Scaling Options:

If no rower -> 18/14 cal bike

Bar weight -> 185/130 -> 165/115 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> high kneeling DB press

Cool Down:

Iron Cross Hold – 1 Min per side


Banded Bully Stretch – 1 Min per side

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