EMOM 12, alternating:
- a) 8 Split Stance RDLs, left leg
- b) 8 Split Stance RDLs, right leg
- c) 8 Perfect Burpees
Notes Split Stance RDL: Slow eccentric, pause at bottom. Perfect Burpee: From standing, the athlete places their hands flat on the ground and kicks their feet back into a pushup position.
15-12-9-6-3 For Time:
- Bar Facing Burpees
SCALING GUIDE Burpee: Athlete should be able to work at a minimum rate of 8 reps/minute. Scale repetitions accordingly. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity. If necessary for safety, jump or step over a PVC pipe or empty barbell instead of a loaded barbell. Deadlift: Athlete should be able to work at a minimum rate of 15 reps/minute. Scale load accordingly. For athletes who cannot/should not perform high rep deadlifts under fatigue yet, scale movement to RDL or deadlift from box.