Warm up:

2:00 easy cardio (Row/Bike/Jog)

3 Rounds:

-10 Sumo Stance Bend and Reach

-10 Prisoner Good Mornings

-10 alternating Cossack Squats

-10 Empty Bar/Lighweight Jefferson Curls

Conditioning: Barbell Version

For Time: 20 min cap

Row 500 m

10 Unbroken Deadlifts

Row 500m

15 Deadlifts (same weight)

Row 500M

20 Deadlifts (same weight)

Row 500M

25 Deadlifts

KB DB Version:

Row 500m

20 DB Deadlifts (2 DB)

Row 500m

30 DB Deadlifts (2 DB)

Row 500m

40 DB Deadlifts (2 DB)

Row 500m

50 DB Deadlifts (2 DB)

Sub 500 M row for:

Bike x 25/18 cals

400m Run

Cooldown:

2:00 easy cardio

20 alt. Cobra twists