Warm-Up
2 Rounds:
15 Calorie Row
15 Air Squats
15 RDL with an empty bar
15 Sit-Ups
Strength
Touch and Go Deadlift
6 Reps @ RPE5
6 Reps @ RPE6
6 Reps @ RPE7
6 Reps @ RPE8x1
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 6 repetitions in the Pause Front Squat or 1 set.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every Minute On the Minute for 15 min:
Minute 1:
5 Hang Power Cleans, 135#/95#
5 Shoulder to Overhead, 135#/95#
Minute 2:
15/12 Calorie Row
Minute 3:
Rest
Variation B
Every Minute On the Minute for 15 min:
Minute 1:
10-15 Burpees
Minute 2:
1 Minute Plank
Minute 3:
Rest
Workout Tip
For Variation A and B make sure to have at least 15 seconds in each 60-second station