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.

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