Deadlift-and-Run, Concluded

This is the last of the set of deadlift-and-run workouts.  If you have been doing this whole thing, you might better off starting with one of the others.  Unless you just like a challenge… 

Warm-up

  • 400 m run
  • dynamic warm-up work (include inch-worms)
  • curb drill, especially back-pulls

Then

3 rounds

  • 10 RDLs (start with barbell and go up in weight every round)
  • 15 second squat hold
  • 20 Russian KB swings (get heavier every set)

Workout

3 rounds:

  • 3 deadlifts (metcon-heavy triple, limit this to the lesser of: 315/205 and 65%)
  • 1 mile run
  • 4 minute rest

Despite the rest, this will be challenging.  Keep the run as fast as possible and let me know how you did!

 

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