2 Deadlifts, pick load

Every 2:30 for 10 mins.

Athlete Instructions
80–82% 1RM2 Deadlifts, pick load

10-9-8-7-6-5-4-3-2-1
Deadlifts 
Push Ups
Toes to Something

Coaching note: Deadlifts: Should feel like RPE 6–7, allowing fast sets without compromising hinge quality.

Time Cap: 15 Min

2 Shoulder Press, 75% 1RM

Every 2 mins for 10 mins.

5 Rounds:
10-15 Calorie Row
10 Box Jump Overs 

Time Cap: 14 Min

Strength Squad: Strict Press and Deadlift supersets

2 Back Squats, pick load

Every 2:30 for 10 mins.

Athlete Instructions
80–82% 1RM

4 Sets:
15 Calorie Air Bike
50ft Dumbbell Front Rack Lunges 
-rest 1:30 between sets-

Complete as many rounds as possible in 18 mins of:
15 Bike Calories
10 Dumbbell Renegade Rows

*Every 3 mins complete:
Run, 200 m

Dumbbell Renegade Rows- 1 rep = push-up + L Row + R Row

Complete as many rounds as possible in 10 mins of:
30 Jump Ropes
15 Barbell or DB Snatch max load 75/55)

Post Workout Acessory
3-4 Rounds
12/12 Kneeling Banded Twist
10 Deck Squats
:30 Hollow/ Tuck Hold

3 Shoulder Press, 70% 1RM

Every 2 mins for 8 mins.

Partner Workout
32-24-18-12-6 Calorie Air Bike

Complete in teams of 2.

Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.

Strength Squad: Bench and Deadlift Supersets

3 Back Squats, 75% 1RM

Every 2 mins for 8 mins.

3 sets: 
3:00 AMRAP
50ft Front Rack DB Walking Lunge 
Max Rounds
5 Strict Pull Ups/ Ring Row
10 Push Ups
10 V-Ups/ Tuck Ups or Sit Ups
-rest 1:00 between sets-