RUNNING LINE DRILL WARM-UP | 12:00
1 set:
200- meter jog/ergo
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Lateral squat walk
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
200-meter run/ergo

SPECIFIC WARM-UP
(20 minutes)
Equipment: barbell, optional PVC, plates.
DEADLIFT BUILD UP | 10:00
Every 2:00 for 5 sets:
3 deadlifts
– Build to loads slightly above the intended workout weight.

WORKOUT PREP | 4:00
1 set:
100-meter run/ergo
5 deadlifts
100-meter sprint/ergo

– Use workout loading.
– Increase pace for the second run.

WORKOUT:
5 rounds for time of:
11 deadlifts (25/35kg)
100-m run / 100-m row or 200-m bike