20 seconds of work followed by 10 seconds of rest, x 16 (see below for full detail)
Post the overall total number of reps of all 16 rounds to Comments, include Deadlift weight.
Deadlift weight, approximately 65%-75% of your 1 rep max or 1.25-1.5 times your bodyweight and scale as needed, You should not be able to complete more than 5 or 6 reps of deadlifts in the first 20 seconds. If you can, the weight is not heavy enough. Maintain perfect form for all lifts, do not rush the reps and sacrifice form.
Warmup - 4 rounds, 15 reps of KB summo deadlifts, 20 reps pushups and 25 reps squats
Cool down: 2 mile run or 4000M row
There was some confusion the last time we posted this workout and only eight rounds were performed instead of 16. Here's the deal.
0:00-0:20 deadlift - max reps
0:20-0:30 rest
0:30-0:50 burpee - max reps
0:50-1:00 rest
1:00-1:20 deadlift - max reps
1:20-1:30 rest
1:30-1:50 burpee - max reps
1:50-2:00 rest
continue for six more minutes until the last set of burpees are completed between 7:30 and 7:50 on the clock
RESULTS:
RESULTS:
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