General Warm-Up
Two rounds:
Kettlebell Windmills x 4 / Arm
Bottoms Up Kettlebell Carry x 50 Feet / Arm
Cossack Squat x 10
Single Arm Overhead KB Carry x 50 Feet / Arm
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Heavy Kettlebell Suitcase Carry x 25 meters each arm
B.
Complete as many rounds and reps as possible in 12 minutes of:
15/12 Calories of Rowing
24 V-Ups
12 Alternating Dumbbell Snatches