Warm Up:
2 sets:
:30 unweighted good mornings
5-10 single-leg toe touches/leg
5 elbow-to-instep/leg
5-10 step back lunges/leg
3 sets:
:30 row (easy pace)
:20 row (moderate pace)
:10 row (fast pace)
Skill Work:
Take 10:00 to build to a heavy 5-rep deadlift
WOD:
AMRAP 10:
15-calorie row
10 deadlifts (125/185 lb)
Intermediate:
AMRAP 10:
15-calorie row
10 deadlifts (95/135 lb)
Beginner:
AMRAP 10:
10-calorie row
10 deadlifts (55/75 lb)
Home Workout:
AMRAP 10:
200-meter run
15 double-dumbbell deadlifts (35/50 lb)
Movement scaling options:
Row: Calories, bike, ski
Deadlift: Load, sumo deadlift, kettlebell deadlift
Cool down:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side