AnAerobic Lactic Power

Training:

20 seconds TnG deadlift - moderate and unbroken
20 seconds burpee over bar
rest 2-4 minutes x 5 sets
+
10 minute break, active recovery or mobility here, don't sit
+
20 seconds WB shots - very quick turnover here
20 seconds KB swings overhead - maintain turnover speed from WB shots
rest 2-4 minutes x 5 sets

Notes:

goal of today (and any similar lactic power/endurance set) is a really high turnover, moderate to low load, which creates a build up of lactic acid and gives the body a chance to learn how to manage it; take the load lower than you think you should and see how it feels to focus on the cycle time the movement rather than the weight, learn something today