“Water the flowers, not the weeds.”

Every 5 mins for 25 mins do:

7 Deadlifts, 185/135 lbs

20 Alternating Jumping Lunges

7 Deadlifts, 185/135 lbs

Shuttle Run, 20x 10 m

In today’s conditioning piece, athletes will work through the four listed movements as fast as possible and then rest until the next interval begins
Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00
Record all 5 times, with the score being the slowest of the 5 rounds
We want rest built in to preserve high intensity, so let’s cap these rounds at 4 minutes to allow for at least 1 minute of recovery

Set cones 10 meters apart, counting a rep every time 1 point of contact touches beyond the cone
If unable to Shuttle Run, complete one of the following:
200 Meter Run
250/200 Meter Row
14/10 Calorie Assault Bike, Echo Bike, or Bike Erg

We’ll alternate legs each rep for a total of 10 each side
Ensure full lower body extension on each rep
We can substitute 20 reverse lunges (no jump) as needed for this movement

Choose a moderate barbell weight that allows for unbroken sets of 7 deadlifts throughout the workout

With the score being the slowest of the 5 rounds we want to make sure our first round pace is sustainable later on in the workout
In fast paced workouts like this, it’s easy to come out blazing fast, only to slow down later on
Since there is rest built in, push the pace, but find a speed you can still hold beyond the third round
Solid pacing means keeping the fastest and slowest rounds within 10 seconds of each other

With a moderate weight on the barbell, let’s aim for unbroken sets throughout
The barbell is also the only place we would stop moving, so hold on for all 7 reps while maintaining good form