Warm-Up
A) 3 rounds:
150m Row
15 Russian Swings
15 Knee Raises
15 Air Squats
B) 2 rounds:
10 Romanian Deadlifts
10 Strict Press
200m Run
Strength
Tempo Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Strength Tip
Objective: build to an RPE of 8 for 5 repetitions for 2 sets in the Conventional Deadlift. You will deadlift the bar as usual, but, on the descent, control the weight for a 3-second count. Wait one second when the bar is on the ground, and repeat for a total of 5 repetitions.
Workout
12 Minute AMRAP:
20 Toes-to-Bar
20 One Arm Dumbbell Push Press, 50#/35# (10 Left/10 Right)
40 Air Squats
Spice Factor:
Every 3 Minutes run 200m.
40 Kettlebell Swings, 53#/35#
20 Push-Ups
Workout Tip
Each section should not take more than 90 seconds to complete, scale the load or repetitions as needed. The Press should be in a touch and go fashion, and be completed in 2 sets or less.