400 m run then 3 rounds (first round: just the bar, add warm-up weight every round):
- 10 RDL
- 10 Air Squats
- 10 alternating static lunges
2 minutes of cadence drills:
- Start at 94 / 188 and raise it every 30 seconds
Warm-up for deadlifts, working your way up to your workout weight below.
- 5 deadlifts (275/185)
- 1200 m run
- 4 minute rest
Saying this again:
Please, use your head about scaling the weights! There are 5 lifts per round and longer interval so plan accordingly. The deadlift should not exceed 65% of your 1RM!
*The bonus round: if you are flying along so that you finish the 3rd round before the 25 minute mark on a running clock, do a 4th round. Otherwise, you’re done at 3.