4 min AMRAP:
9 Deadlift
16 Back Step Lunge

rest 2 minutes

4 min AMRAP:
12 Deadlifts
14 Goblet Squats

rest 2 minutes

4 min AMRAP
15 Deadlifts
16 Front Step Lunge BW

DL 1:
W: 12/8 kg
Y: 42,5/30 kg
O: 70/52,5 kg
B: 102,5/70 kg

Goblet (based on squat endurance):
W: 12/8 kg
Y: 16/12 kg
O: 24/16 kg
B: 32/24 kg

DL 2:
W: 12/8 kg
Y: 30/20 kg
O: 40/25 kg
B: 45/30 kg

Lower back, Legs and Glutes! This is a pretty gnarly stamina day for the lower body, so play it smart. We start with deadlift strength, and move into a 16 min total workout comprised of 4 minutes of work separated by 2 min rests for 3 sets … Do NOT go out blazing on this. You’ve got to manage fatigue, and there shouldn’t be any failure. Each set drops the weight and movement difficulty down, and increases reps, and will allow for a further dive into the muscles. It’s that element that really get the DOMS going, so pay attention and maintain absolute consistency, pushing it only as you are comfortable and safe. If you’re feeling good, feel free to push the pace and maximize the rests. This workout is Pp(e) - stamina density - and has one of the highest DOMS (soreness) potential of the systems.