Deadlift: Speed or for Load 7 x 1
Katie: (for time: 21, 15, 9 reps of KB swings and Deload pushups)
Start with 21 reps of KB swings and deload pushups before moving down in reps
Equipment needed: Kettlebells, timer
Women: 16kg KB; Men: 24kg KB
KB swings: KB needs to go to eye level
Deload pushups: hands placed DIRECTLY under the shoulder, feet in contact with floor the entire time (even at the bottom), hands off floor at bottom, elbows locked out at the top, body moves a single unit- NO ‘inch worming’ or pushing off the floor with the thighs, knees must be FULLY locked out during the entire pushup set and never make contact with the ground. (non-RX for knee pushups or inch worming). Encourage quad contraction to keep the knees off the ground.
Suggested modification (for non-RX performance): Lighter KB and / or reduction of reps.
4 x 2″ to do as much of Cindy as possible (5 pullups, 10 pushups, 15 squats), start 2nd, 3rd…set if possible; 2″ rest between sets