Warm-Up
A) 2 rounds:
400m Row
20m Butt Kicker
10 Russian Swings
10 Sit-Ups
B) 3 rounds with an empty bar:
10 Romanian Deadlifts
10 Bent-Over Rows
10 Back Extensions
Strength
Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 8×3 rounds
Strength Tip
Objective: build to an RPE of 8 for 5 repetitions for 3 set 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
7 Minute AMRAP:
14 Calorie Row
7 Handstand Push-Ups
– 3 Minute Rest
7 Minute AMRAP:
14 Kettlebell Swings, 53#/35#
7 GHD Sit-Ups
Workout Tip
Each section of each movement should be unbroken, scale repetitions as needed.