Warm up

”Miron”

5 rounds for time of:
400-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

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Beginner:

5 rounds for time of:
400-meter run
15 back squats, 43/30kg
10 deadlifts, 55/43 kg

If able to complete each 800m run in less than 4 minutes, complete the run as prescribed.

Choose a weight on the squat that allows you to perform the set in 1 or 2 efforts. For the deadlift, maintain a neutral spine for all reps. Strive to complete this workout in under 35 minutes.