A.
Four sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Chest Supported Dumbbell Row x 8-10 reps
Rest 45 seconds
Single Arm Farmer Carry 3 lengths each side
Rest 45 seconds
Butt Walks 15 reps each direction
B.
1000m Row (wait until everyone is done)
Then
EMOM 16 Min
Odd – 5 Barbell/Dumbbell Man Makers
Even – 10 Air Squat & 10 Sit-Ups
C.
2 sets of:
60 seconds Flutter Kicks
60 seconds Plank Hold
60 seconds Sit-ups
