3 rounds
- 10 x Pike Lift over Medicine Ball (r+l=1 rep)
- 15 x Straight Leg Situps
- 25 x Mountain Climbers with Hands on Medicine Ball (r+l=1 rep)
Then 3 rounds for time
- 10 x Kettlebell Swings @ 24kg
- 3 x Deadlift @ 255lbs/115kg
- 15 x Kettlebell Swings
- 3 x Deadlift
- 25 x Kettlebell Swings
- 3 x Deadlift
- 50 x Kettlebell Swings
- Rest 3 minutes
Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.
