Strength

Tempo deadlift

Take 5-8 minutes to warmup to moderate/starting weight then…

Every two minutes x 5 rounds - 3 deadlifts on tempo

*regular tempo up, one second pause at top, two seconds down, 1 second reset at bottom

This tempo basically means control your weight - don’t rush your extension and don’t slam your weights into the floor (or drop from top).

Conditioning

AMRAP 12

8 deadlifts at 275/185
100m sprint (sprint to studio B, jog back to barbell)

Pump Out

3 rounds