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“Radar” ROW DL LBB (Time)

“Radar”

For Time:

500m Row/400m Run

9-12-15:

Deadlifts

Lateral Barbell Burpees

1000m Row/ 800m Run

15-12-9:

Deadlifts

Lateral Barbell Burpees

500m Row/400m Run

RX+-205/145#

RX -185/135#

50-59 -135/95#

60+ -95/65#, just burpees

Basics-250m Row, 21-15-9 Light DL, Just Burpees, 500m Row
DESCRIPTION

Rounds of deadlifts and lateral barbell burpees are sandwiched between rows or runs in today’s workout

The flow of the workout goes as follows:

500m Row or 400 Meter Run

9 Deadlifts

9 Lateral Barbell Burpees

12 Deadlifts

12 Lateral Barbell Burpees

15 Deadlifts

15 Lateral Barbell Burpees

1000m Row or 800 Meter Run

15 Deadlifts

15 Lateral Barbell Burpees

12 Deadlifts

12 Lateral Barbell Burpees

9 Deadlifts

9 Lateral Barbell Burpees

500m Row or 400 Meter Run

We expect this piece to take around 15-22 minutes to complete

DEADLIFT

Choose a moderate deadlift weight that you are capable of completing for 25+ reps unbroken when fresh

Within the workout, you should be able to complete each round in no more than 3 sets

LATERAL BARBELL BURPEES

You can jump up or step up out of the burpee

Jump over the bar with two feet

There is no need to stand to full extension when jumping over the bar