For time:
AMRAP Bike Calories, 3 mins
50 Deadlifts, 225/155 lbs
150 Double Unders
25 Front Squats, 185/125 lbs
AMRAP Bike Calories, 3 mins

Goal: Sub 15 mins

Workout is bookended with a bike for a fixed time. Goal is for you to accumulate max calories here but you don’t want to go for broke at the start smoking yourself for the rest of the workout. Deadlift should be something you can cycle generally quickly and in some what larger sets. Think of the same weight you use for “Diane” if you have done that before. Descending reps work well for the larger set here. Doubles give the legs a break but will keep the lungs going so try to be efficient here. The front squats come from the floor. This is going to be a bit on the heavier side but should still be able to be finished within 3-4 sets or so. Push the pace on that last bike!

Midline
Unbroken, for quality:
15-12-9 reps of:
Toes-to-bars
Barbell Good Morning (sub 2x banded good morning)

Post Work
1x:
2min Forward Fold
1min per side True Hip Stretch