Workout:
Deadlift
40% @ 5 reps
50% @ 5 reps
60% @ 5 reps
75% @ 5 reps
85% @ 3 reps
95% @ 1 + reps
If you haven’t been following the deadlift’s each week do some heavy ass swings instead
Metcon:
3 Rounds with 1 min rest
Bike 25/20 cals
20 Walking lunges with 2 kb’s overhead @55/35
The workout will depend on the weight of the kb’s so go as heavy as you can with good form and range.
This doesn’t mean you HAVE to go heavy. Whatever weight is difficult for you, do that.
If it’s difficult for flexibility reasons the workout is going to be tough regardless of the weight.
However, if you can go heavy as fuck, please do.