Warm up:
4 min row, bike or run
then
3 rounds
10 KB RDLs
10 KB Swings
10 alt v-ups
Strength: Every :90 x 18 min
1 deadlift
Try Starting at
135/95, 225/155, or 315/205
Workout:
:90 on/:90 off x 15 min
12/9 cal
9 burpees over the db (lateral)
Max alt db snatch 50/35
Extra:
2 lap KB Farmer Carry 70/53
*every pick-up 4 kB deadlifts
100/80 cal row*
every 2 min, inc start, 7 toes to bar