Warm-up (choose two):

1 mile run
1600 m  row
1000 rope jumps
75 burpees
200 KB swings 25/35

3 sets of 30 seconds each low back and piriformis stretches

Workout -

5-5-5-5-5 per side:

single arm deadlift AHAP

Post weights to comments.

Daily Extras - Do all of the choices for the Warm-up.

Workout Notes:

  1. You really can't be too careful with these SADs. Start light. Move up in weight only when you are confident/competent with the move.

  2. Rest between sets as needed.

  3. If you are struggling doing these with a bar, use a KB instead.

  4. If you are new, you may want to start with a KB.

  5. Stay plastic with the weights. You might be stronger on the 3rd set than you are with the 1st.

  6. A cool way to do those stretches: If you set a tabata clock and stretch 20s "on" 10s "off," it works pretty well.

  7. Ever fumble with the resistance settings on the rowers? It seems like a good idea to leave them on "10" all the time, but it isn't. Some of us row more efficiently (therefore faster) at a lower resistance setting. The smaller you are, in general, the lower the setting should be. This is especially true over longer distances. For short distances (500 m) you'll get away with pulling a bigger gear (it's an expression), but most of us will do better covering longer distances at a lower resistance level.  

  8. Thumbnail: Folks have asked if the bugs are bad at Antelope Island yet. The causeway is ridiculous, but the island is still bug free.

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