10:00 Rowing Warmup (grab a light KB and a partner)
While one person rows 250m, the other person performs Sumo Deadlifts.
Switch
While one person rows 250m, the other person runs 100m.
Switch
While one person rows 250m, the other person performs Sumo Deadlift High Pulls.
Switch
While on person rows 250m, the other person runs 100m
Switch
Powerlifting Deadlift Day – Romanian Deadlift
10:00 RDL Practice Sets
Empty barbell x 12 reps
Add weight x 10 reps
Add weight x 8 reps
*Keep going for 10 mins working up to heavy-ish sets of 8, do not need to add every set, only if you want.
*Intention for today is to be moderate accessory work, not necessarily max effort.
Main Event!
In the first 5min perform:
600m Row
400m Run
In the second 5min perform:
500m Row
300m Run
30 KB Swings (24/16 kg)
In the third 5min perform:
400m Row
200m Run
40 Alt KB/DB Snatch (16/12 kg)
