Three sets of:

Pause Deadlift x 6 reps
(pause for 2 secs at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 secs
15m Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 secs

Then…

Two rounds for time of:
800m Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups

Post weights, reps and times to comments

Wed 14-11.jpg

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