Take 7 rounds, working up to a heavy deadlift…
- 3 x Deadlift (try and get heavier than 4RM from last time)
- Max unbroken Weighted Dips @ 13-15kg
Then using a single kettlebell, every 2 minutes for 12 minutes, perform all exercises on one side in one 2 minute round, then switch to the other for the next round (3 rounds per side)
- 6 x Kettlebell Swings @ 20kg
- 6 x Kettlebell Clusters @ 20kg
- 12 x Kettlebell Front Rack Reverse Lunge @ 20kg
- 6 x Kettlebell Twist @ 20kg
Results: Deadlifts 135-185-225-255-275-285-295lbs/135kg. Metcon was good and hard.