3 Deadlifts, pick load

* Every 1 min for 10 mins.

67.5% of 1RM

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.
Record each set as 1 of your scores for load
This week is somewhat of a deload with lower weights and less reps but more sets. We are completing sets on the minute so be sure athletes are ready to begin squatting when the minute starts.
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.
Make sure athletes focus on activating their lats before pulling.

5 rounds, 2 mins each, for max reps of:

Single Dumbbell Walking Lunge, 50/35 lbs, 50 ft

12 Toes-to-bars

max reps in remaining time Assault Bike Calories

* Rest 1 min between rounds.

Stimulus is a constant effort through the lunge/toes to bar for consistent work on the bike. Athletes are not attempting to sprint on the bike each time. Rather, they are looking to apply the best effort that they can replicate each round. For some athletes, this may be a sprint. For other athletes, this may be closer to a moderate effort. Athletes should aim to achieve the same number of calories each round. Athletes should be earning 45-60 seconds to work on the bike each round.