A.
3 sets of each:
Station 1 – Back Squat x 6 reps
Station 2 – Kettlebell Windmill (Left) x 6 reps
Station 3 – Kettlebell Windmill (Right) x 6 reps
Station 4 – Barbell Row 2111 Tempo x 6-8 reps
Station 5 – Plank Hold x 45-60 seconds
B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/800 Meters
Deadlift 30 reps (135/95)
Pull-ups x 20 reps
C. Waiter Carry for 8 minutes. Alternating arms 30-60 seconds.