Skill
5×3
deadlift

We’re continuing our strength work and getting back into some heavy deadlifts! We’ll be working off the clock today and completing 5 working sets of 3. Feel free to mask up and pair up today to share a bar if you are comfortable doing that. The goal for today should be getting comfortable with touch and go deadlift reps at heavier weights than you might use in a workout. If it’s been awhile since you’ve lifted heavy definitely take it slow today but it will be a good time to see where you’re at after a bit of time off from strength work like this. Move well and have fun!

Workout of the Day
2 rounds for max reps
3 minutes of burpee box jumps
1 minute rest
3 minutes of calories on row or bike
1 minute rest

You’ll need a box and a rower or bike for today’s workout. We’ll be on a three minute on and one minute off interval for two rounds of burpee box jumps and calories on the machine of your choice. The order of the workout can be switched and rowers and bikes can be shared if classes are large. A three minute interval is short enough to choose a pretty fast pace for both movements. See if you can push yourself to go a little faster than what might feel comfortable and use the minute rest to recover as much as possible. Your score today will be burpee box jumps plus calories for one big number.

standard: burpee step ups 20″
rx: 24/20″
sport: 24/20″
overachiever: 24/20″

CFD at home:
If you’re working out from home today you may have to adjust today’s workout depending on what equipment you have available. The burpee box jumps can be switched to normal burpees or burpee broad jumps. If you don’t have a rower or bike to use for the second three minutes of work you can choose a different movement to replace the reps here. Air squats, lunges, step ups or even hang power cleans would be great options! Your score today will be total reps after 12 minutes of work. See you on the leaderboard!