Workout of the day:

1) Coach led Warm-up

2)  For time complete
21 Lunges holding a 45/35 LB Plate over head
18 T2B
15 Deadlifts 245/170
1000m Row
15 Deadlifts 245/170
18 T2B
21 Lunges with a 45/35 LB Plate overhead


1. If there are more people than rowers split it up into to groups. Start group “A” and then somewhere around 3-4 minutes in start the next group.
2. The deadlifts should not feel ridiculously heavy. It should feel like a medium heavy so scale the weight as necessary.  

3) Mobility/Stretching

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