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The Russians Are Coming!!


The Russians Are Coming!!

Giving the posterior chain some love is what today is all about. Starting with deadlifts, we’re working at a moderate weight for 7 sets. Remember to hinge at your hips (not squat down), fill your belly with air and then tighten your core for bracing. Pull with your chest as you push the ground away with your legs.

In the metcon, we continue with Russian kettlebell swings to keep the swing cycle fast. Extend your knees fast and squeeze your glutes. Keep the rings close to your body and row hard.


Deadlift – 7 x 5 @ 75%


AMRAP in 14min:
20 RKBS (53/35)
10 Ring Dips
250m Row

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