Workout #1:

Every 90 seconds for 10 rounds:
Run 150m 

Aim to get ~:30 rest each interval. Shorten run distance if necessary.

Track average split time.

Workout #2:

For time:

21-15-9 Deadlift (155/105) 
Toes to Bar

Deadlift weight should be medium, not heavy. 

Toes to Bar ideally in sets of 3-5.

Prioritize proper deadlift technique for the workout… don’t lean back too far at the top and ensure that shoulders are above the hips when the bar touches the ground each rep.

At-Home Version:

20-16-12

Single-Arm DB/KB Deadlift per side / Alternating 1/2 V-Ups per side

Complete all reps of DL with one arm before switching arms.