A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
OR
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Romanian Deadlift – 10 reps
Station 2 – Ab Fall outs x 10 reps
Station 3 – Single-Arm Dumbbell Row x 6-8 reps Each Side
Station 4 – Chinese Plank 1-minute
B.
In team of two, alternating full rounds with your partner, complete three rounds each of:
400 Meter Row
20 Toes to Bar OR Leg Raises
30 Walking Lunges with 24/16 kg KBs or DBs