For Time
50 Russian Kettlebell Swings (24/16 kg) 104 Goblet Squats (24/16 kg) 50 Russian Kettlebell Swings (24/16 kg) 104 Kettlebell Ballistic Rows (24/16 kg) 50 Russian Kettlebell Swings (24/16 kg) 104 Kettlebell Push Presses (24/16 kg) 50 Russian Kettlebell Swings (24/16 kg) 104 Goblet Squats (24/16 kg) 50 Russian Kettlebell Swings (24/16 kg)
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.