Workout of the day

1) Deadlifts: 4-6 sets x 5-6 reps @ 65-70% following a 6-8 eccentric (lowering)
On a 15 minute timer, build to and chip away at as many sets as possible

Move

4-5 Rounds:
500/400m Row
1200/1000m Bike
Rest 2 Minutes

2) “Boat Shoes”

For Time:
1500/1200m Row
1200m Run (hotel loop)
Rest 3 Minutes

1000/800m Row
800m Run (2 loops of 400)
Rest 3 Minutes

500/400m Row
400m Run

Stimulus

1) Try to build on last week’s deadlifts in both weight and tempo if possible. Keep it light if you have previously experienced back pain or tight hips from this movement then focus on breathing and posterior chain engagement

2) A long workout - first section will take roughly 12-14 minutes, second section will be 8-10 minutes, last section 4-5 minutes, plus rest. Aim to finish under 35 minutes