5 Deadlifts, pick load

* Every 2 mins for 10 mins.

65% of heavy single from week 1.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Deadlift is always a scary lift to go heavy on, so please ensure athletes are cautious of form.

2 rounds, 1 min per station, for max reps of:

Air Bike Calorie

Burpee Box Get Over, 30/24 in

Air Bike Calorie

Burpee Box Get Over, 30/24 in

* Rest 2 mins

* Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Target number of reps each set:
Air Bike: 16/13+ Calories
Burpee Box Get Overs: 12+ reps
Minimum number of reps before scaling:
Air Bike: 14/11 Calories
Burpee Box Get Overs: 9 reps
Total workout time: 10 minutes

The Stimulus for today’s workout is a moderate-push pace effort on both stations that can be repeated across multiple rounds and sets. This workout is a cardio wrecker designed to attack our lungs and heart rate early on. Athletes must be smart about pacing and breathing during work, especially during rest, to get their heart rate back down.

It is so important that athletes play it smart the first time through to see how the body handles the workload.

For quality:

50 Alternating Dumbbell Plank Pull Throughs, 35/25 lbs

* Every 1 min complete: 5 Superman Pulses

Accumulate the total reps.

Time Cap: 7 mins