I knew I would be rusty doing a metcon session and I was but it was fun trying something a little different than what I had planned. The end result was what I expected and I got worked.

To paint the picture, I had 3 kettlebells, 24 kg, 20 kg and 16 kg lined up. A single set consisted of:

Suitcase Deadlift with the 24 kg bell, 5 times, left hand.
High Pull, 20 kg, 5 times, left hand.
Swings, 16 kg, 12 left hand.
Repeat the three lifts, using the right hand. I am calling that a set. I did a total of 5 sets for a total volume of 10,870 lbs.

I did three rounds. The first round was 3 sets. I ran 400 meters. The second round was 2 sets and I jogged 400 meters. The final round was 1 set and I managed to hobble 400 meters, all in a total time of 23:10.

I thought that was pretty good volume in a short period of time. It must be because I feel it my traps! I look forward to revisiting this one.

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