Garage Gym
1200
Warm Up
2 minute row
10 active Sampson
20 hamstring sweeps
10 alt bird dogs
5 push-up to down dog
20 shoulder tap
5 glute bridge walkout
Comptrain Barbell Warm-up
Table Top Stretch
Down facing scorpions
"Flapjack"
For Time:
1000 m row
50 HRPU
30 Deadlift (225/155#)
50 HRPU
1000 m row
I scaled this to 35 HRPU and 107# Axle Bar Deadlift (17# bar + 45's). It was still tough. The rows took me around 5 minutes each. The first round of push-ups was 2.5 minutes (7/7...2/2/2/2/2). The deadlifts were actually pretty good at 6/6/6/6/6 and took about 3 minutes. the second round of push-ups were better at 5/5/4/4/3/3/3/3/2/2/2 but took closer to 3 minutes.
Programming was from Vintage Crossfit.
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