Wednesday November 7th

A. Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 seconds

B. Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (53/35)
24 Pull-Ups

HERD FIT
2 RFT
500m Run
24 KBS 35/25
12 Ring Rows