Recommended Warm Up (10 Minutes):

1:00 Row

20 Air Squats

1:00 Row

15 Goodmornings (pvc)

1:00 Row

10 Kettlebell Swings


For Time:

1,500/ 1,250m Row


5 Rounds:

20 Kettlebell Swings (70/53#)

20 Ab Mat Sit Ups


1,500/ 1,250m Row


25 Minute Time Cap


Row at a moderate pace.  Around 5k pace or slower.  Nice and smooth on the rower today working on your stroke efficiency, stroke length and breathing.  Make the KBS the challenging part of the workout and really try to go unbroken there. When you get back on the rower, try to hold the SAME pace that you started with (but it will be a lot tougher to do).


Sumo Deadlift (20 Minutes)



*Work up to a decent set of 3 for the day.  On your last set, shoot for 5+ reps.  Work on your set position, toes out, screwing your feet/ hips into the floor. Keeping the hips close to the bar and keeping your chest upright.

Skill Work