181030:
Deadlift
Cluster. 3×4.4.4. Rest 20s b/t lifts. 2:00 b/t Sets. ~70-80%. Ascend as able.
–then-
“Flip Flop”
30-20-10:
Russian Kettlebell Swings (53/35)
Calorie Bike
Directly into…
10-20-30:
Deadlifts (135/95)
Calorie Row
NOTE: Women Complete (21-15-9, 9-15-21) Calories on Machines.
—
630 Skills: Cleans…Medball, Kettlebell, sandbag; start positions/finish positions
-then-
Tabata Mashup
Cleans
Plank Hold