Skill
5 sets:
2 tempo deadlifts (fast up, 3 sec hold at top, 3 sec descent, touch and go at bottom)
3 regular deadlifts

Rest ~2 minutes between rounds

Target weight: 65-75%

Be diligent about your tempo on the first two reps, and then hang on to the next 3 at a regular cadence. Start with a lighter weight today as you get used to the volume and mixed tempo, then work your way up to a heavier set if you’re comfortable.

Workout of the Day
4 rounds:
90 seconds of dumbbell push jerks
30 seconds of rest
90 seconds of calories
30 seconds of rest

At the start of each work interval, complete 75 drag rope single unders.

Use a dumbbell weight at which you’re able to hit sets of 5-10 throughout the workout. No need to switch every rep; rotate as needed so that you get a roughly equal amount of work on both arms. Scale the jump rope to take no more than about 40 seconds. Push the pace on the machine!

standard: 35/20
rx: 50/35
sport: double dumbbell: 2x 40/25
metcon: 8×1:30 on, 0:30 off