Warm-Up
A) 4 Rounds:
8 Calorie Bike
8 Air Squats
16 Russian Swings
16 Sit-Ups
B) 3 rounds with an empty bar:
10 Romanian Deadlifts
10 Bent-Over Rows
10 Back Extensions
Strength
Deadlifts
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9
2×4 @ -8% of 4@ RPE 9
Strength Tip
Objective: build to an RPE of 9 for 4 repetitions for 1 sett in the Conventional Deadlift.After the 4@ RPE9, perform 1 additional set of 4 at 10% less than 4@ RPE 9 weight.
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
21-15-9-15-21:
Wall Balls, 20#/14#
Calorie Bike
Workout Tip
This is a sprint. Try and complete all wall balls in unbroken sets!
Home Variation
4 Rounds:
1 Max set Air Squat
1 Max Set Plank Hold
1 Max set Hollow Hold
1-minute rest