Part 1: Deadlift 4×3
Or as this time to get warmed up for the workout.
Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Men Option 1: 1x bw bench; 1.25 x bw dead
Women Option 1: .75 bw bench; 1x bw dead
Men Option 2: .75 bw bench; 1x bw dead
Women Option 2: .6 bw bench; .8 bw dead
Reduce weight if necessary.
3 laps kb farmer carry
Do both CF and BF if you want, but be aware of impact it will have on your posterior chain and lower back. We don’t often (ever) couple deadlifts and kb swings. If you want to do both, consider using light weight for one or both.