Warm Up
2 rounds:
100′ Kettlebell Farmer Carry
30 Single unders or Double unders
8 Burpees
12 Kettlebell Sumo Deadlifts
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
https://youtu.be/G1GQaUyWNpA
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Bike or Ski Erg
12 Dumbbell Burpee Deadlifts
24 V-Ups