Deadlift: build to heavy single in 15 minutes
- Toes to bar
- Deadlifts (135/185) (50-55%)
- Lateral Bar Burpeese
Why Do This Workout?
Duration and Feel: Between 45-75 seconds to rest each 3 minute interval, should be an intense/near maximal pace to earn your rest each 3 minute interval.
DB Weight: Should feel moderate-heavy but still allow you to go unbroken through/maintain minimal rest between all 3 complexes each arm. The lunge will be the limiting factor.
Specific warm-up focus: DB complex overview and practice, ankles, double-under practice
Scaling Options: Lighter weight on DB, power jumps or double-unders, low box step-ups for no impact