Strength & Mobility
3-4 sets
deadlift x 3-5 @ 21×1
German hang pike pull x 2-4
Conditioning
400-600-800m row
40-60-80m forward crawl
14 minute cap
Notes
Today’s workout is a couplet of rowing and crawling. You will do a 400m row, then a 40m crawl, then a 600m row and a 60m crawl, and finally an 800m row and an 80m crawl. Your score is the time to complete all of the work and you have 14 minutes to do so.
If you cannot row at a 2:15/500m pace, consider reducing the distances to 300, 450, & 600m.
Try to keep moving on the crawl. You should definitely be able to complete each 10m segment unbroken.