Work Your Back Side

Feeling great after the workout yesterday. In at 10am this morning and trained with Michelle and Kevin.

Warm-up

• 500m Row
• PVC Pass-thrus
• 2 x 3/3 Turkish Get-ups (35# KB)
• 10/10 Leg Swings (F-B, S-S)

Strength

10:00 EMOM

• Odds: 10 RDL (225#)
• Evens: 5 Pendlay Rows (145#)

WOD

5 Rounds

• 3 Deadlifts (345#)
• 5 Over-the-bar Burpees
• 7 HSPU

The deadlifts were brutal. Had to drop each rep. Finished in 6:54.

Core

5 Rounds (NFT)

• 10 Floor Wipers (45# DBs)
• 10 Hollow Rocks

My upper abs were on fire in those last couple rounds of hollow rocks. Hadn’t done floor wipers in a really long time, so was nice to do them for a change.

Finisher

10:00 Row trying to keep a 20s/m pace.

Unfortunately I was pretty much keeping a 18s/m pace. Good way to finish a good workout.