3 rounds
- 8 x KB Clean and Front Rack Squat with KB on Left Shoulder
- 8 x KB Clean and Front Rack Squat with KB on Right Shoulder
- 8 x Alternating Halos (around clockwise+around counter-clockwise = 1 rep)
- 8 x Lying Leg Raises with Arms Locked out and KB directly over chest
- 5 x Windmills with KB in Right Hand
- 5 x Windmills with KB in Left Hand
Then take 5 rounds and work up to a heavy Deadlift
- 8 x Staggered Stance Landmine Deadlift Left
- 8 x Staggered Stance Landmine Deadlift Right
- 3 x Chest to Bar Pullups
Then 4 rounds for time
- 30 x Pushups
- 20 x Kettlebell Swings @ 32kg
- 10 x Deadlift plus Barbell Row @ 115lbs
Results: Used 16kg for the core work… its all about the form. LM Deadlift 25-45-65-75-80lbs… grip on the fat bar was the issue. Metcon 15:01.