Warm Up: 10:00 Row (2250m), 2 rounds of: 15 jumping pullups, 7 situps, 7 band pull aparts, 7 good mornings
Strength: Deadlift 70% x 1, 80% x 1, 90% x max reps
85x3, 105x3, 125x3, 155x2, 195x1, 215x1, 240x4
Conditioning: Reps of 30-20-10 of:
- Kettlebell Swings (heaviest possible)
- Toes to Bar
8:18 with unbroken KB swings @ 44lbs
I broke up the toes to bar by reps of 5-6 each time. I was glad that I was able to do unbroken kettlebell swings because I didnt think the workout would have been as hard if I broke them up.
6:00ish Cooldown Row (1250m)
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