Skill
Tempo deadlift
6 sets of 3 reps

Fast up, 3 seconds hold at the top, 3 second descent, touch-and-go at the bottom.

Keep the weight to about 65-75% of your max and focus on speed up and precise tempo.

If you find yourself falling out of the tempo, drop the weight down to something a bit lighter.

Workout of the Day
AMRAP in 15 minutes:
15 kettlebell swings
30 sit ups
90 drag rope single unders

Keep the kettlebell on the lighter side today; your back will be pretty fatigued after the deadlifts, and the goal of today’s workout is to get some general conditioning work at a lower level of impact than Monday’s and Wednesday’s workouts. Settle into a sustainable pace and cruise through it.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 5×2:00 on, 1:00 off