Lift and Run, Long Intervals


400 m run then two rounds of:

  • 12 Russian KBS
  • 10 KB RDL
  • 8 Goblet Squats

A little dynamic mobility then…


  • Single leg pulls into run
  • Pose-jacks into run
  • 3 minutes of cadence work
    • Start at 92 / 184 and raise it every 30 seconds

Warm-up for deadlifts, working your way up to your workout weight below.


5 rounds:

  • 8 deadlifts (205/145)
  • 800 m run
  • 2 minute rest


Please, use your head about scaling the weights! These deadlifts are meant to just pop right up, especially in the early rounds.  This will be plenty challenging anyway and you can always go faster…  Be safe and be able work out another time.



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