Tue Apr. 8 "Sham"

Move

1) 4 Sets
5 Deadlifts (Building)
2 Squat Jumps

2) 15 Min AMRAP
7 Deadlifts
5 Cal Bike
30 Sec Rest

Train

1) 4 Sets:
5 Deadlifts (Building)
2 Max Distance Broad Jumps

2) Sham

7 Rounds For Time (15 Min Cap)
11 Deadlifts (55% 1 RM)
6/5 Cal Bike

Stimulus

1) You will be pairing four sets of deadlifts and broad jumps together to generate explosive power. Start your deadlift weight at roughly 75% of your 1RM and build from there. These reps should be completed touch and go, no dropping the bar. Go straight into your jumps after your set of 5. Focus on being explosive in the jump.

2) This workout is a lung and hamstring workout. Aim to complete the bike in roughly 30 seconds. Choose a deadlift weight that you can complete in 1-2 sets. If reps slow down, take that quick break. Choose a weight that allows you to complete them in roughly 45 seconds.

Extra Credit

Row Intervals: 10 Sets
20/16 Cals Row
30 Sec. Rest