Part 1: Deadlift 5×3
No more than 90 seconds rest. Focus on form and speed.
You may also use the time to get warmed up for the workout.
In 2 minutes, perform:
25 calories row or bike
5 rounds. Rest 2 minutes between rounds.
Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; 10 ring dips instead of pushups
If you don’t get any burpees, that’s ok — write your calories on the board instead.
If you get burpees some rounds but not others, write both your burpees and calories on the board, for instance: 15+27 (15 burpees and 27 calories).