A.
Every 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans
8 Dumbbell Front Squats
12 Alternating Lunges with Dumbbell Farmer’s Carry