Warmup:

500M row

10 Iron Cross

10 Scorpions

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Back Roll to V-Sit

5 Burpee over line

Barbell warmup – With an empty bar, perform 5 reps of: good mornings, RDLs, deadlifts.  Then start working up to WOD weight on deadlifts

WOD:

Every 1:30 For 10 Sets:

Row 125m

3 Deadlifts at 75% of 1RM

Max Burpee Over Bar in Remaining Time

-Rest 1:30 between sets-

Score = Total Burpee Over Bar

Video courtesy of Functional Bodybuilding.

Today we’re looking at equal work to rest ratio for 10 rounds.  The row and deadlifts should take just under a minute, leaving you plenty of time to rack up the burpee over bars.

Scaling Options:

Bar weight -> 50-60% of 1RM

Burpee Over Bar -> burpee to bar step over

Cool Down:

Iron Cross – 1 Min per side

Scorpion Pose – 1 Min per side