Warm-up

• 800m Jog Then
• 4 Rounds
  • 10 Double KB deadlifts (light kb)
  • 10 Kip Swings / Knee Raises / KTE / TTB
  • -Calf Stretch (45 secs each side)
  • -Hamstring Stretch (45 secs each side)

METCON:

• For time:
  • Run, 400 m
  • 21 Deadlifts, 225/155 lbs
  • 21 Toes-to-bars
  • Run, 400 m
  • 18 Deadlifts, 225/155 lbs
  • 18 Toes-to-bars
  • Run, 400 m
  • 15 Deadlifts, 225/155 lbs
  • 15 Toes-to-bars
  • Run, 400 m
  • 12 Deadlifts, 225/155 lbs
  • 12 Toes-to-bars
  • Run, 400 m
  • 9 Deadlifts, 225/155 lbs
  • 9 Toes-to-bars

Scaling Options: Scale the deadlift weight to something you can hit at least 7 at a time. Scale the TTB to Knee to elbow or knee raises, or even V-Ups if needed. Time Cap: 25-30 mins

Skill/Quality:

• 3 rounds for quality of:
  • 5 L/5 R Single Leg Deadlifts, pick load
  • 5 L/5 R Single Arm Kettlebell Overhead Reverse Lunges, pick load
  • 10 L/10 R Single Arm Russian Kettlebell Swings, pick load

Single Arm Kettlebell Overhead Reverse Lunges- make the leg that goes back the one of the same side that you’re holding the KB overhead with. Focus in staying in a good position, don’t rush it, work for quality! Scaling Options: Scale the deadlift weight to something you can hit at least 7 at a time. Scale the TTB to Knee to elbow or knee raises, or even V-Ups if needed.