Friday December 16th

Warm Up
400 M Run
Then 2 Rounds
10 Single Arm Deadlift/Suitcase Deadlift (Light Weight)
8 Goblet Squats (Light Weight)
5 Strict Pull Ups (Lat Activation)
:10 Strength
Every 2 Minutes for 5 Rounds
1×15 @ 40%
1×12 @45%
1×8 @50%
2×6 @ 60%
ALL UNBROKEN SETS. No slamming off the bar. Plates will “Kiss” the ground. Arms will stay straight; Lats activated the entire time.

:30 WOD
Rowing Test
Row 1000M (to create fatigue)
3 Rounds
500M Row
:45 Rest between Rounds
Focus on technique! Arm should be LOCKED OUT throughout the stroke until legs and hips are fully locked out.
:55 Cool Down
Downward Dog (Flat feet)