Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

5 Rounds with one minute on each station

Goblet style kettlebell walking lunge 32/24 kg
Rest
Row for calories
Rest

Workout notes

Today’s workout is a five round interval workout with an even one minute work to rest ratio.  The total workout time will land just under twenty minutes so consider this a long duration effort.  Each round starts with a set of lunges holding a kettlebell at the chest while you work for 60 seconds. Hopefully the goblet style lunge will help you keep your torso upright throughout the movement.  If mobility or holding the weight is an issue consider scaling to bodyweight lunges.  You will have a minute to rest before starting a minute of rowing on the Concept 2 ergometer.  With a full minute rest after each station you can step up the intensity  but remember that you are looking at longer workout so stay shy of max effort and keep something in the tank for those later rounds.