One set of:
Row x 200m at a stroke rate of 22 strokes per minute (s/m)
Row x 200m at a stroke rate of 24 s/m
Row x 200m at a stroke rate of 26 s/m

Followed by…

One set of:
Elephant Walk x 60 seconds

Barbell Romanian Deadlift x 4 reps @ 6011 tempo



Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.


For time:
1000 Meter Row
50 Dumbbell Thrusters

Compare your results to May 20, 2022. Same as Performance

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