Warm-Up
A) 2 rounds:
400m Run
20m Butt Kicker
20 Russian Swings
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
20 Minutes AMRAP:
200m Run
15 Kettlebell Swings, 53#/35#
10 Burpees
– Rest 1 minute
Workout Tip
Each round should be an 8/10 effort. Kettlebell swings should be unbroken. Burpees should be a sprint to the finish.
Home Variation
15 Minute AMRAP:
10 Hand Release Push-Ups
10 Sit-Ups
10 Jumping Squats
10 Sit-Ups