Strength
A) Deadlifts: 4 set x 5 reps / 20-30 sec rest / @60-65% 1RM /
B) Kettlebell Swings: 3 sets x 8 reps / 30 sec rest (HEAVY AS POSSIBLE)
WOD
For time
Buy-in: 15 Burpees
5 Rounds
12 OH DB lunge (left arm)
18 Russian Twists
12 OH DB lunge (right arm)
18 Push Ups on Slam Ball
12 Cal bike/Cal Row
Cash-out: 15 Burpees