Warm Up
3 Rounds:
1:30 Machine
10 Inchworms
20 Glute Bridges
10 Deadlifts
*Increase deadlift weight each round

Leonardo
21-15-9
Deadlift (225/155)
Burpee Over Bar
-Rest 5:00-
15-12-6
Deadlift (275/185)
Burpee Box Jump over 24"/20"
-Rest 5:00-
12-9-6
Deadlift (315/225)
Burpee Box Get over 48"/40"

Scoring: Time

Athletes Notes

TARGET SCORE
Target Timet each set: 4-5 Minutes

Time Cap each set: 7 minutes

STIMULUS
High intensity is what we want. Big sets on deadlifts and moderate pace on burpees.

The weights go up and burpees only get harder so be smart about the deadlifts and listen to your body.

WORKOUT STRATEGY & FLOW
For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.

The height and difficulty on burpees increase but your pacing should stay moderate. Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout

Make sure if you are stepping up on the burpees you alternate legs to save your back.

SCALING
Scale to finish near the target score:
21-15-9
Deadlift (155/105)
Burpee Over Bar
-Rest 5:00-
15-12-9
Deadlift (185/125)
Burpee Box Jump over 20"/16"
-Rest 5:00-
12-9-6
Deadlift (225/155)
Burpee Box Get over 30"/24"

Accessory
3 Sets
10 Weighted pull ups (light/moderat)
15 Hammer Curl (moderate) (R/L)
20 step up to step back lunge with Bear Hug Sandbag OR Medalll