For load:
Deadlift
3-3-3-3-3+)
Running and rowing warm-up
1 set:
Partner 1: 200-meter run
Partner 2: 200-meter row
– RX –
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
– INTERMEDIATE –
3 rounds for time:
600/800-m row
40 burpees
40 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
– BEGINNER –
3 rounds for time:
400/500-m row
30 burpees
30 box step-ups (12/20 in)
400-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
Partner Small
3 rounds for time:
800-meter ruck (20/30 lb)
50 burpees
50 object jumps (20/24 in)
800-meter run
– Partners break up the ruck, burpees, box jumps, and runs as needed; one partner moves at a time.
– Jump on to or over a thigh-high object.
– 45:00 time cap.
– Max reps on the last set.
– Welcome to week two where we will deadlift for the next four weeks.
– Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.