17 KBS (53/35)
Today we’ll establish a new 1RM for the Deadlift. We’ll take most of the hour to warm up and work up to a new max. Start light, around 50% of your max, and add weight as needed. Once you hit around 80% of your old max, you should be doing sets of 1 and taking at least 2-3 minutes between sets – longer rest as the weight gets heavier.
The conditioning is only 8 minutes of work. Move quickly on the runs, and choose a kettlebell you can swing unbroken for 17 reps.