Tempo Deadlifts E3MOM
5 Sets x 3-5 Reps
**1sec Explode up -2sec Hold/Isometric Squeeze – 3sec Down**
Continuously Running Clock for Reps:
0:00-2:00 200m Run/Row Russian Kettlebell Swings
2:00-3:00 – REST
3:00-5:00 200m Row/Run Right Arm Kettlebell Shoulder to Overhead
5:00-6:00 – REST
6:00-8:00 200m Run/Row Sumo Deadlifts
8:00-9:00 – REST
9:00-11:00 200m Row/Run Left Arm Kettlebell Shoulder to Overhead
11:00-12:00 – REST
12:00-14:00 200m Run/Row Deadlifts
14:00-15:00 – REST
15:00-17:00 200m Run/Row Muscle-Ups (bar/ring) MRX Chest to Bar
17:00-18:00 – REST
18:00-20:00 200m Run/Row American Kettlebell Swings
BB Load=255/175 RX+305/205 MRX205/135 KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs
