Warmup:

1:00 Row

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

10 Cobra to Down Dog

1:00 Ski Erg

10 Kneeling Lat Stretch

10 Lying Trunk Rotations – see video below, courtesy of MidStrong

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.

Second time hitting Deadlifts this cycle.  With the working sets dropping to 3, aim to go heavier each set than you did on the sets from the 5X5 week.

WOD:

For Time:

500/400M Ski Erg

1000/800M Row

500/400M Ski Erg

Time Cap: 18 Min

Video courtesy of Monroe Miller.

Straight-up cardio to finish off our week. No big tips or tricks. This is one of those ones you just grit your teeth and go!

Cool Down:

Iron Cross Hold – 1 min per side

Roll out t-spine – 30 passes