STRENGTH

DEADLIFT

5 REP @65%, 5 REP @75%, 5+ REP @85%

REST 2/3 MIN BETWEEN SETS

METCON

21 – 15 – 12 – 9

RX:

KETTLEBELL SWING 24/16 Kg

PULL UP

INTERMEDIATE:

KETTLEBELL SWING 20/12Kg

BANDED PULL UP

BEGINNER:

KETTLEBELL SWING by feel

RING ROW

CAP TIME 12