10 Banded good mornings
15 air squats
A round of iron scap
:20 sorenson hold https://www.youtube.com/watch?v=THsDCzaod3M
3 not touch and go deadlifts up to 275/185
150 easy row
The pullup warmup
10 heavy russian twists
3 rounds for time with a 15:00 cap
10 deadlifts 225/155
10 burpees over the bar
This workout should be moderately heavy. Make sure that the deadlifts are a weight you can use good form on. If you don’t have kipping pullups, work on kipping as a skill today.
1k time trial row. Make sure you’re warm for this. Can any guys go sub 3? Any girls go sub 3:30?
Every 2min x8 sets 2 back squats @70%
No skills. Do the row.