Tuesday September 30, 2025

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10/side RDL

High knees (down)

Butt kicks (back)

10 plank pull throughs

High toe touch (down)

Low toe touch (back)

5 goblet squats

Mobility

Banded Hamstring stretch 1:00/side

Skill/Strength

1000m row or half-mile run (or, if desired, 2k row or 1 mile run)

Then, spend some time warming up to your working weight for the deadlifts in the WOD

WOD

In 1 minute:

1 deadlift

AMRAP cal bike in remaining time

10 rounds.  Rest 1 minute between rounds.  Add 1 rep to the deadlifts in each subsequent round (1-10).

Your score is the total bike cals accomplished.

Stagger start so everyone has access to a bike.

F:  KB SDHP (beginning at 3 and going 3-12) instead of deadlifts

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more