Strength

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.

WOD

7 Rounds of 30 seconds at each station

Heavy “Russian” Kettlebell Swings
Push-Ups
Rest

Workout notes: This workout is scored “Fight Gone Bad” style by performing as many reps as you can at each station and keeping track of the total amount of reps you record.  The total time of the workout is 10 minutes with 1.5 minutes allowed for the first 6 rounds and 1 minute for the final round (subtracting the last rest period). Your time at each station will be short and the opportunity is available to perform continuous reps as long as you are able. There is no “Rx” weight assigned to the kettlebell so you are encouraged to bump up the weight you normally swing by bringing the KB to eye level only.