LIFT

Deficit Deadlift 2 x 8 @ 40% of 1 RM

Use 1 to 3 inch risers
If you are entered in the FS Postal you can hit a 1RM Deadlift (Conventional Style Only) instead.

WORKOUT

Performance

Alternating Tabata KB Swings  24/16kg and Sit Ups

Fitness

Alternating Tabata KB Russian Swings 24/16kg and Sit Ups

STRENGTH

Rise of the machines

The earliest pieces of equipment used by men wanting to get stronger and build more impressive physiques were kettlebells, dumbbells and barbells with rounded globes at each end. Then barbells advanced so plates of different weights could be added and removed. The next step in the evolution was to put ball bearings in the collars so the bars could rotate as they were lifted.