Deadlift- 30 reps total.
10-10-10 (weight stays the same)
5-5-5-5-5-5 (weight stays the same)
15-10-5 (weight increases each set)
(Base weights on previous efforts.)
5 minutes rest, then:
Lunge- 30 reps total, uninterrupted.
Choices are full-range lunge*, weighted lunge (suitcase position, back squat rack, mace out front), or regular lunge.
3 minutes rest, then:
Burpees- 30 reps total- 10 reps, 3 sets.
Set #1: Regular burpee
Set #2: Lateral burpee
Set #3: Burpee broad jump
*Our full-range lunge begins with a forward lunge and continues into a rear lunge without the foot touching in the middle. Step far enough forward and back to maintain 90-degree knee bend at the bottom of both F & R motions. Maintain a stable, upright torso throughout.