Warmup:
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgItrFkudEpRyN1bUZ3htjTFnMr5p4TJHVTwuM_LEeIfj2O3-UJ2-Ii6tgXs7AcUdIsWGhd-Jn8RfhQq-BOotZHeQ4Iz2iR5KxVOaVtrZd92in7FEBnr9wRIaFd2tN1NcS44RWg5J8hdWQ/s1600/5739_677904996177_136526216_n.jpg)
Foam Roll
Good Mornings
Pushups
Situps
Ring Rows
Back Extensions
Rest…Row 500m as quickly as possible
(record your time)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfeEX9q53Bcdm-AFB4PV62qVzW1SkdsbqOZQNfxeOqU5S_EmCmhtXcsVMhzJxbRJygKo3PcJy-lUmMostWUC238PnS-P2GFwmVlvULcq-BB35ZO-Fv0_hp_s6Ap6Mmp1ct5fmMmtUWy4E/s1600/75850_677905110947_55043868_n.jpg)
Strength:
Deadlifts-build to a heavy single
not a 1RM
Workout: 12 Minutes
Minute One: Deadlifts-8 Reps
Minute Two: Pushups-8 Reps
Minute Three: Toes to Bar-8 Reps
Finish with 10 Minutes of Mobility