Warm Up
-warm up on rower by doing 1 minute easy row 15 seconds hard effort x 3 rounds
then…
-10 good mornings
-10 empty barbell push press
WOD: In Teams of 2 Complete:
400 Meter run or row then
5 Rounds:
-5 Deadlifts 95#/135#
-10 burpees
then…
400 Meter run or row
*Notes – This is a shorter workout do your best to work at a hard effort. Take time to cool down on a some body weight exercises mixed in with easy effort on bike or rower.
Example
-30 second plank
-30 second lunges
-1 minute row/ride
x5