Warmup:

1:00 Row

10 Iron Cross

10 Scorpion

10 Cobra to Down Dog

10 Hollow Rocks

1:00 Row

10 Banded Good mornings

10 Cat/Cow Stretch

10 Empty bar RDLs

Begin warming up on banded Deadlifts

S/S/S:

Banded Deadlift

5X5

Increase weight ea set

Compare to 26Mar2025

Video courtesy of Rogue Fitness.

Re-test week continues with our re-test of our Banded Deadlift 5X5.  The goal here is you should add weight to each set you did on 26March.  Meaning, if my first set on 26March was 200, and my last set was 250, then today, I should start heavier than 200 on set 1 and finish heavier than 250 on set 5.

WOD:

10 Rounds For Time:

250/225M Row

21 Ab Mat Sit Ups

Time Cap: 18 Min

Video courtesy of ABMAT.

Would suggest having the ab mat pretty close to your rower so you don’t waste too much time transitioning from one movement to the next.

Scaling Options:

Sit Ups -> Feet anchored (ELITE: GHD)

Cool Down:

Iron Cross – 1 Min per side

Roll out mid-section – 1 Min