Warm-up:
12:00min of:
Row 250m/Bike 500m
10 Glute Bridges, pause at top, slow eccentric
0:10-0:15 L-Hold (paralletes, plates, or low rings – no hanging)
Strength:
Deadlift 5-5-5, then accumulate 15 paused reps at -15%
WOD:
As Far As Possible in 10 Minutes:
10 Calorie Row/Bike
5 Deadlifts, 275#/185#
12 Calorie Row/Bike
6 Deadlifts
14 Calorie Row/Bike
7 Deadlifts
Etc
Extra Work:
3 Sets for Quality:
20 Double Kettlebell Front Rack Walking Lunges
10 Half Kneeling Kettlebell Press/side
15 Single Arm Kettlebell Rows/side