2 Deadlifts, pick load

* Every 2 mins for 10 mins.

85% 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.

5 rounds, each round for time, of:

10/8 Air Bike Calories

20 Wall Balls, 20/14 lbs

50 Double Unders

* Go every 3 mins.

Target time each set: 1:50-2:15
Time cap each set: 2:30

Stimulus is moderate intensity with the goal of finishing the same or slightly faster each set. Athletes should be earning around 60 seconds of rest each set. Adjust the volume on the bike, wall balls, and double unders to meet this time frame if needed.

Athletes should take the first set a little lighter on the pace to see how their body reacts. Be smart and remind them the first set should be their slowest.