Today is a great day to send it, guys! Just don't get sloppy on the deadlifts!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HAMSTRINGS, SPINE HEALTH WITH A TWIST

PROGRAM A

WARM UP
RUNNING WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

40 DB Deadlifts
400 Meter Run
20 DB Step Ups
200 Meter Run

Rest 3 Minutes between Rounds

*Can do Sandbag Deadlifts and Sandbag Step Ups for this version!

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Fastest Round ONLY

Goal: 5-7 Min

COACHES NOTES
Score is fastest round today so expect that your second round time could be longer than your first round. That does not mean to just take it easy though, make sure you push in both rounds. Break up the deadlifts into 2-3 sets and focus on good form, don't let the desire to "send it" make you get sloppy. Remember, it is a 400m run THEN a 200m run. Don't run more than you need to! That last 200m should be as hard as you can maintain for that distance. Choose a load that you can go unbroken on the step ups but it will be really uncomfortable.

DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

400M RUN & 200M RUN
You're working with 2:00-2:30 for the 400 and about a minute for the 200. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min /1 min of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 20 ends up being 10 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

PROGRAM B

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2 Rounds

40 Deadlifts
400 Meter Run
20 Back Rack Step Ups
200 Meter Run

Rest 3 Minutes between Rounds

*Can mix and match equipment here if you want to do barbell deadlifts with DB/sandbag step ups!!.

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135# +
Women: 85# +

Score: Fastest Round ONLY

Goal: 5-7 Min

COACHES NOTES
Score is fastest round today so expect that your second round time could be longer than your first round. That does not mean to just take it easy though, make sure you push in both rounds. Break up the deadlifts into 2-3 sets and focus on good form, don't let the desire to "send it" make you get sloppy. Remember, it is a 400m run THEN a 200m run. Don't run more than you need to! That last 200m should be as hard as you can maintain for that distance. Choose a load that you can go unbroken on the step ups but it will be really uncomfortable. You can also mix and match equipment. For example, you could use the barbell for deadlift and dumbbells for the step ups!

BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

CUSTOMIZATION
Lighter weight

400M RUN & 200M RUN
You're working with 2:00-2:30 for the 400 and about a minute for the 200. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min /1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

PROGRAM C

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

40 DB Deadlifts

Row 36 Cal (Men) / 26 Cal (Women)
- OR -
Bike 30 Cal (Men) / 22 Cal (Women)

20 DB Step Ups

Row 18 Cal (Men) / 13 Cal (Women)
- OR -
Row 15 Cal (Men) / 11 Cal (Women)

Rest 3 Minutes between Rounds

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Fastest Round ONLY

Goal: 5-7 Min

COACHES NOTES
Score is fastest round today so expect that your second round time could be longer than your first round. That does not mean to just take it easy though, make sure you push in both rounds. Break up the deadlifts into 2-3 sets and focus on good form, don't let the desire to "send it" make you get sloppy. Remember, the calories are cut in half in the second part of the round. Don't row/bike more than you need to! That row/bike should be as hard as you can maintain for that calorie target. Choose a load that you can go unbroken on the step ups but it will be really uncomfortable. You can also mix and match equipment. For example, you could use the barbell for deadlift and dumbbells for the step ups!

DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

ROW/BIKE
You're working with 2:00-2:30 for the first part, and a minute or less for the second. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 20 ends up being 10 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

KB/DB Deadlift

If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB Step Ups

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat