5 Sumo Inchworms
10 Sciatic Nerve Floss per side
5 Worlds Greatest per side

The 7’s Rowing Warm-up 2 rounds:
7 Strokes: Hips Only
7 Strokes: Hips + Arms
7 Strokes: 1/2 Slide Legs Only
7 Strokes: 1/2 Slide Legs+Hips
7 Strokes: 1/2 Slide Leg+Hips+Arms
7 Strokes: Full Slide Legs Only
7 Strokes: Full Slide Legs + Hips
7 Strokes: Full Stroke

Row 500m x 6, 1 min rest between efforts

RPE 7-8: Short of breath, can only speak in short sentences or single words

Intent: We’re looking for consistent efforts for each 500m row. Choose a pace that’s uncomfortable, but slower than your 500m all-out effort; probably closer to your 1000m pace. During the rest make sure to stand up, shake your legs out, and try to stay on your feet.

Deadlift 5×7 Every 2 Minutes

Intent: Complete 7 reps of deadlift every 2 minutes for 5 rounds. Start at a moderate to heavy weight (65-70% of your 1 rep max) and work up with each set as tolerated.

5 Minute Skill AMRAP: Alternating Turkish Get-up

Intent: Choose a weight that challenges your shoulder stability, but that you can move with good form. If you struggle to keep your arm extended, the weight is too heavy. Start light and build if you’d like, our goal is to work our core and shoulder stabilizers.