For time:

80 Deadlifts, 135/95 lbs

Sled Push, 185/125 lbs, 30 yd

60 Deadlifts, 185/125 lbs

Sled Push, 135/90 lbs, 40 yd

40 Deadlifts, 225/155 lbs

Sled Push, 90/45 lbs, 50 yd

20 Deadlifts, 275/185 lbs

Sled Push, 45/25 lbs, 60 yd

Complete in teams of 2.

If this workout is challenging with your gym setup or if you don’t have sleds, check out the Large Class Option in the coach notes.

TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minutes
Large Class Target time: 16-18 minutes
Large Class Time cap: 22 minutes

STIMULUS and GOALS
We are bouncing back and forth on deadlifts and sled push with increasing weights paired with a decreasing sled push weight. Reps will go, but distance goes up as the weight drops, so be ready to grind through this chipper with a moderately aggressive pace. Establish a plan on sets rotation and have a backup plan in case things begin to break down. We only use 1 bar today, so ensure weights are laid off to the side.

Donโ€™t be afraid to hurt! Practice changing out weight on the bar and sled before starting.

3 rounds for quality of:

10 Tall Kneeling Banded Hip Extensions

20 Back Rack Box Step-ups, pick load

Single Arm Dumbbell Overhead Carry, pick load, L 30 yd/R 30 yd

15 Strict Hanging Leg Raises

15 L/15 R Plank Walks

30 Alternating V-ups

Superman Hold, 45 secs

** Rest 3 mins