For time:
20 Deadlifts, 225/155 lbs
30 Bar Facing Burpees
40 Wall Balls, 20/14 lbs
30/24 Bike Calories
— Rest 2 mins —
40 Wall Balls, 20/14 lbs
20 Deadlifts, 225/155 lbs
30/24 Bike Calories
30 Bar Facing Burpees
–– Rest 2 mins —
30/24 Bike Calories
40 Wall Balls, 20/14 lbs
30 Bar Facing Burpees
20 Deadlifts, 225/155 lbs

Goal: Complete each interval in under 9 min and see how close you can keep each one.

We are starting the week with back-to-back intervals! The purpose behind these intervals is to have you pushing as hard as you can and ideally recovering just enough to do it again. Notice that for each round of intervals the variation of the movements changes. The deadlift weight should be something you may be able to get all 20 in a row with, but likely will want to break things up to keep your heart rate down. Ideally you can finish the rep range in no more than 2 to 3 sets. Keep a strong pace on the bar facing burpee, and it’s a good idea to break the wall ball up into manageable sets to keep moving. The bike is going to be a bit of the crux of the work out depending on which interval you are completing. It’s easy to push too hard if it’s at the start of them interval, but also one that you don’t want to slack on if it’s in the middle. The bike shouldn’t take any longer than 2:30. See how well you can pace with a goal of under 9 min for each.

Post Work 1x:
1min per side True Hip Stretch
1min per side Pigeon
15 Cat Cow (slow)