1 ROUND
:45 Row (Arms Only @ Easy Pace)
5/5 Single Leg RDL
5/5 Single Leg Glute Bridge
16 Deadbug
Into…
1 ROUND
:45 Row (Moderate Pace)
5/5 Single Leg Barbell RDL
12 Barbell Good Morning with :02 Pause at the bottom
15 Straight Leg Sit-ups
Into…
1 ROUND
:45 Row (Hard Pace)
10 Tempo Barbell Deadlift (33X1)
12 Toe Touches
15 Sit-ups
1000/800m Row
25 Sit-Ups*
30 Deadlifts (185/135)|(135/95)
25 Sit-Ups
25 Deadlifts (225/155)|(155/105)
25 Sit-Ups
20 Deadlifts (275/185)|(185/135)
25 Sit-Ups
15 Deadlifts (315/225)|(225/155)
1000/800m Row
(Score is Time)
*GHD Sit-Ups Optional
KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/55)
KG BB3: (125/85)|(85/60)
KG BB4: (143/100)|(100/70)
FOR TIME
2000/1750m Row
30 Partner Sit-Ups
50 Deadlifts (185/135)|(135/95)
30 Partner Sit-Ups
40 Deadlifts (225/155)|(155/105)
30 Partner Sit-Ups
30 Deadlifts (275/185)|(185/135)
30 Partner Sit-Ups
20 Deadlifts (315/225)|(225/155)
2000/1750m Row
*Partner 1 Works while Partner 2 Rests. Sit-Ups are performed together, at the same time for 30 reps total. Split all other work as needed.
(Score is Time)
KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/55)
KG BB3: (125/85)|(85/60)
KG BB4: (143/100)|(100/70)
