Complete as many rounds as possible in 14 mins of:

14/11 Row Calories

14 Deadlifts, 155/105 lbs

28 Crossovers

Target number of Rounds: 4.5+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds

The stimulus is moderate intensity across the entirety of the workout. Athletes should utilize row as a semi-recovery to attack the barbell and crossovers. We want to see consistent round times and sets held across the 14 minutes.

Athletes need to focus on relaxing their grip as much as possible during transitions. Taking smart and strategic breaks will help to assist athletes in avoiding burning out and excessive resting.

Every 1 min for 8 mins, alternating between:

Hollow Rock, 30 secs

Strict Hanging Knee Raise, 30 secs

Hollow Rock / Hollow Hold