Every 90 seconds for 12 minutes (8 sets):
Coach Alex’s Notes:
These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.
Four rounds, each for time of:
Run 400m or Row 500m
Rest 1 minute