Warmup

Core –

Tabata hip taps

“Body Armor”

5 Sets:

7 Tempo Kettlebell Deadlifts

7 Barbell Bench Press

Rest as needed between sets.

STIMULUS

• Tempo KB Deadlifts – This is a tempo only down. With two kettlebells, a regular deadlift, followed by a 5s negative to the floor.

• Bench Press – Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken which will control the higher loadings (not the aim today).

WOD

“My Fitness Pals”

3 Rounds:

75 Double-Unders

10 Dumbbell Burpee Box Step-Overs (50’s/35’s)

Box – 24″/20″

Directly into…

3 Rounds:

21/15 Calorie Row

21 Thrusters (75/55)( no dropping )