Strength
Romanian Deadlift 3-4 sets of 6-8 reps with 21×1 tempo
*Arm circles next to wall in between sets x 10/side
Notes
Stand on plate if necessary to reach a full range of motion on the Romanian Deadlift.
Perform all working set at the same weight and aim for the top of the rep range. If you reach the top of the rep range on each working set then go heavier next week.
For the wall circles be sure to avoid rotating the hips or torso to facilitate the movement. Stand as close to the wall as possible without letting your hand touch the wall. Move slowly and try to work deliberately through those sticking points.
Conditioning
For time
40-50 cal row
20 burpees over the rower
40-50 cal row
12 minute cap
Notes
The metcon today is rowing and burpees over the rower. Your score will be the time it takes to complete the workout, or reps completed at the 12 minute time cap.
The calories should not take any longer than 4:00 on either end. If this pace sounds aggressive, you may lower the calories to 35-40.
Burpees over the rower should be done at a pace of about 10/minute. You may lower the number of burpees or perform regular burpees if this pace sounds overly aggressive.