1. General Warm-Up

• Easy Jog: 400 meters at a very conversational pace.

2. Dynamic Stretching

Complete 10 reps of each.

• Leg Swings:
• Toy Soldiers:
• Deep Squat to Hamstring Stretch:

• Barbell Warm-Up (2 Minutes)

• 5 Empty Barbell Deadlifts:
• 5 Light Deadlifts:
• 3 WOD-Weight Deadlifts:

2 rounds for time of:
1 mile run
15 deadlifts

Stimulus and Strategy:
Today, you’ll take on a longer metabolic workout with running and moderate-to-heavy deadlifts. Shoot to complete each run in 10 minutes or less and the deadlifts in 2 minutes or faster each round. Take time in the warm-up to work on deadlift mechanics and positioning. Remember, if you cannot maintain sound technique, you’ll need to reduce the weight until you can. This will only get more challenging after each run. Advanced athletes should push the pace on the run, while intermediate and beginner athletes should be more conservative to maintain energy for the deadlifts.