Warm-Up
7 Minutes of movement:
14 Russian Swings
14 Sit-Ups
7 RDLs with an empty bar
7 Calorie Bike
Strength
Touch and Go Deadlift
4 Reps @ RPE5
4 Reps @ RPE6
4 Reps @ RPE7
4 Reps @ RPE8x2
Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions.
Objective: build to an RPE of 8 for 4 repetitions in the deadlift of 2 sets.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
3 Rounds:
4 Minute Clock
10 Kettlebell Swings, 53#/35#
10 Sit-Ups
10 Kettlebell Swings, 53#/35#
Max Calorie Bike
– Rest 2 Minutes
Variation B
3 Rounds:
10 Burpees
20 Sit-Ups
400m Run
– Rest 2 Minutes
Workout Tip
For Variation A, all kettlebell sets should be completed in unbroken sets. Scale load as needed.