2025-06-16

Warm-up
500m row
stretching

Strength
Deadlifts
5 x 5 70% max (215#)
Superset w/ inverted rows
5 x 10

Conditioning WOD
10 min EMOM
1: 8 kb swings (53#) and 8 lunges
2: 8 pull-ups or ring rows and 8 sit-ups

Total: 215# for the deadlifts and 3 rounds of pull-ups / 2 rounds of ring rows for WOD