MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 10 barbell deadlifts. 250m row per teammate.
REVIEW: Deadlift. Row.
C: In Teams of 2 or more:
6 RFT of:
10 Deadlifts at 50% of your 1RM
One partner rows at a time.
Once partner 1 has completed their 500m row, and is off the rower, the next partner may begin rowing their 500m.
You may begin your deadlifts at any time once you have completed your 500m row.
You must complete your 500m row before you begin your deadlifts and you must complete all of your deadlifts before you are allowed back on the rower.
Your rest period per round per teammate is the time from completion of your deadlifts until the time you begin rowing again. (You’re welcome.) 🙂
All teammates have their own barbell with their own loads on them.
All teammates must complete all 6 rounds before the clock stops for the team.
When recording team times, also record how many teammates were on the team.
LI: 300m rows
PWMOB: Full body rollout.
PURPOSE: Fun with your friends. Moving at intensity. Practicing recovery breathing.
6 rounds of:
10 sumo deadlifts at weight of choice.