Wednesday, October 18th 2023

WARM UP

:45 row, all arms

:45 row, no straps

1:00 row normal

20 pogo hops

15 single leg pogo hops / side

MOVEMENT/MOBILITY – wall, box

:30 wall sit

:15 single leg wall sit / side

*grab box

:30 plank w/ feet elevated on box

:30 pigeon on box / side

6 lateral step downs :03 down

4 box jumps

*grab barbell

20 bent over rows

3 x :10 Deadlift Rack Pin Pulls

8 deadlifts @ light/moderate weight

PRIMER – rower, DB

7/5 cal row sprint

6 Goblet Squats

STRENGTH

E2M x 5

5 Deadstop Deadlifts @ 62-72% of 1RM deadlift

METCON

4 sets (15min)

AMRAP – 1

15 goblet SQ @ 50/35#

Max Box Jump Overs (24″/20″)

:60 rest

AMRAP -1

9/7 Cal Row

Max Rep lateral Burpee over Rower

:60 rest

NOTES

Goblet Squats Unbroken. Row should take no longer than :30, decrease cals if needed.

SCALING Burpee over rower – burpee step overs