1 set:
5 elbow-to-instep/leg
10 reach, roll, and lift
20 lying hip crossovers
10 shoo the turtles
5 inchworms

- RX -
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
- Rest 1:00 between rounds.

- INTERMEDIATE -
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (105/155 lb)
- Rest 1:00 between rounds.

- BEGINNER -
5 x 2:30 rounds for reps:
250-m row
Max-reps deadlifts (55/75 lb)
- Rest 1:00 between rounds.

- MASTERS 55+ -
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (95/135 lb)
- Rest 1:00 between rounds.

1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side

5 x 2:30 rounds for reps:
400-m run
Max-reps double-DB deadlifts (35/50 lb)
- Rest 1:00 between rounds.