Skill

deadlift
3-3-3-3-3

work up in weight to a heavy set of 3 deadlifts today or choose one challenging weight and carry it across for 5 sets of 3. Focus on a smooth and controlled pull from the floor. The goal here is touch and go reps for all 5 sets so make sure you can maintain that as the bar gets heavier.

Workout of the Day

AMRAP in 15 minutes
12 box jumps
9 push ups
6 burpee box step ups

You’ll just need a box for today’s workout. If you’re not planning to jump for the box jumps you can switch out the box jump reps for 9/6 calories on the bike since we’ve got step ups paired with the burpees already. Step up are always ok if you prefer that scaling option If you’re not ready for strict push ups from your toes approach the push up reps as you normally would with hands on a box or working from your knees. If you can do a few reps from your toes try splitting the reps between toes and knees, something like 3 and 6 to get the 9 reps done.

standard: box push ups, 20/20″
rx: 24/20″
sport: SHSPU, 24/20″