For time:

10 Burpee Dumbbell Deadlifts, 50/35 lbs

30 Double Unders

9 Burpee Dumbbell Deadlifts, 50/35 lbs

30 Double Unders

8 Burpee Dumbbell Deadlifts, 50/35 lbs

30 Double Unders

7 Burpee Dumbbell Deadlifts, 50/35 lbs

30 Double Unders

6 Burpee Dumbbell Deadlifts, 50/35 lbs

30 Double Unders

5 Burpee Dumbbell Deadlifts, 50/35 lbs

30 Double Unders

4 Burpee Dumbbell Deadlifts, 50/35 lbs

30 Double Unders

3 Burpee Dumbbell Deadlifts, 50/35 lbs

30 Double Unders

2 Burpee Dumbbell Deadlifts, 50/35 lbs

30 Double Unders

1 Burpee Dumbbell Deadlift, 50/35 lbs

30 Double Unders

TARGET SCORE
Target time: 8-10 minutes
Time cap: 14 minutes
Large Class Target time each set: 1:15-1:30
Large Class Time cap each set: 2 minutes

STIMULUS and GOALS
Stimulus is moderate, sustainable intensity across all set. Athletes should focus heavily on breathing with reps on deadlifts/double unders and try to relax as much as possible during double unders to keep progress steady without an excessive need for rest.

Pacing should be the same from start to finish. Being steady and coming out too fast will put athletes in a cardio deficit that will be difficult to recover from.

4 rounds for quality of:

10 Romanian Deadlifts, pick load

10 Ring Hamstring Curls

15 Seated Dumbbell Calf Raises, pick load

* Rest 2 mins

Romanian Deadlifts- Moderate weight – maintain control and quality RPE 7
Seated Dumbbell Calf Raises- moderate weight (each side) – maintain quality RPE 7