SAMPLE PROGRAM — WEEK 1, DAY 4

STRENGTH:

Deadlift: 5 Sets x 5 Reps

Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 8
Set 4: REP 8
Set 5: REP 7

Up to a 3-Minute Rest between each set

(5-Minute Rest, after above)

PERFORMANCE:

5 Rounds, For Distance:

4 Minutes:
9 Thrusters
27 Sit-ups
…then, after the above, Run for distance with the remainder of the 4 minutes
(2-Minute Rest)

Suggested Male Barbell Weight: 65-95# BB
Suggested Female Barbell Weight: 45-65# BB