Deadlift 1×3

* Use the heaviest weight you can for the set.

10-12 mins.

Rest a little longer than normal between sets when you reach heavier weights.

This is all based on feel, not percentages. Stay tight, drive through the floor, and keep the chest high.

Try and reach a heavy 3 rep in 5-6 working sets (not including light warm-up set). We want to hit a few lifts of 3-5 reps for working sets and save the 3 rep for the final attempt.

Complete as many rounds as possible in 15 mins of:

10 Shuttle Runs, 25 ft

10/8 Assault Bike Calories

10 Medicine Ball Sit-ups, 20/14 lbs

Shuttle Runs / Run, 200 m
Assault Bike Calories / 8/7 Echo Bike Calories

Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds

Stimulus is moderate, steady intensity across this entire workout. Athletes should be mindful of applying an effort on all stations that does not result in burnout and allows athletes to go straight into the next movement.

It’s better to come out a little conservative then hot and fall off pace early. Check the clock after the first round and try and stay within 10-15 seconds going forward.