(Specialty warm-up: 5L, 5R kettlebell back squat @ 1/2 BW, 5L, 5R kettlebell row) Back squat: 1 x 5 @ 50% of 2RM, each with 3/1000 @ top 1 x 5 @ 65% 3 x 5 @ (up to) 85% of 2RM 1 x 9 @ 65%

1 x 15 @ 1/2 BW (as kettlebell Goblet squat)

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft is sketchy- especially with a significant amount of weight on your back. Then, 5 rounds of:

5 Kettlebell Sumo deadlift @ (up to) BW

3L, 3R Kettlebell row @ as heavy as possible in each round

:30 sec. rest/ assessment

Attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing. Unless there is a good reason not to, please anchor all kettlebell rows that are intended to be as heavy as possible.

Note: Sumo deadlift position and kettlebell row position should not look or feel in any way similar.

And then:

50 Bodyweight row, with the 1st 10 reps as 5/1000 row