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April 28, 2015


Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up.


EMOM for 8 Minutes
(odd) Kettlebell Swings 24/16kg
(even) Double Unders

Workout notes: For this workout you are spending 4 minutes total at each station. Your goal should be to work through as much of each minute as possible.  Use a kettlebell weight with that you can swing for a large part of the entire minute. Your score will be the total number of repetitions for both movements so there is an obvious bias for the double under but you are encouraged to work as hard as possible during he kettlebell swing and not try to game the workout but just performing double unders. Go hard at each station!

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