Monday October 9th

A. 3 sets of:
Deadlift x 4 reps
Immediately followed by:
Kettlebell Swings x 12 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes

B. 3 sets for time of:
500m Row
5 Thrusters 115/85
10 Burpees Over the Barbell
Rest 3 minutes

HERD FIT
4RFT
10 Goblet Squats 44/25
10 barbell Press
10 Medball sit-ups 14/12