A.
(4 sets of each):
Station 1 – Deadlift x 6 reps
Station 2 – Kettlebell Windmill (Left) x 6 reps
Station 3 – Kettlebell Windmill (Right) x 6 reps
Station 4 – Side Plank (Left) x 45 seconds
Station 5 – Side Plank (Right) x 45 seconds
B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters or Run
40 Single Arm Snatch (20 per side)
20 Pull-up or Ring Row
C.
2 Rounds:
1-minute Flutter Kicks
1-minute Sit-ups
1-minute Plank
