A) 2 rounds:

400m Run
20m Butt Kicker
20 Russian Swings

B) 3 rounds with an empty bar:

10 Romanian Deadlifts
10 Bent-Over Rows
10 Back Extensions



5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 8×3 rounds

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions for 3 set in the Conventional Deadlift.
You will deadlift the bar as usual, but, on the descent, control the weight for a 3-second count. Wait one second when the bar is on the ground, and repeat for a total of 5 repetitions.


20 Minutes AMRAP:

200m Run
15 Kettlebell Swings, 53#/35#
10 Burpees
– Rest 1 minute

Workout Tip

Each round should be an 8/10 effort. Kettlebell swings should be unbroken. Burpees should be a sprint to the finish.

Home Variation

15 Minute AMRAP:

10 Hand Release Push-Ups
10 Sit-Ups
10 Jumping Squats
10 Sit-Ups


Leave a comment

Your email address will not be published. Required fields are marked *