Warm-up (No Measure) *8 minute time cap
3 Rounds NFT (not for time) of:
- 15 Calorie Row
- 15 Hand release Push-ups (on down release your hand away)
- 30 Hollow Rocks: Lie down face up with your arms and legs both extended and about one foot off the floor. Then, much like a rocking chair, start moving back and forth while keeping your body stiff and without raising your arms and legs.
Weightlifting 5 sets of 5
- Back Squat (Increase 5lbs from last session )
*10 minute time cap
Metcon (Time) *20 minute time cap
4 Rounds For Time:
- 500m Row (set machine to row)
- 50 Deadlifts (135/75) or 500 meter row = 50 sdhp’s
What if I don’t have a rowing machine? Do Sumo Deadlift High Pulls, 500 meter row = 50 sdhp’s
Originally posted 2015-04-08 13:35:13.