Two- Three sets of:
Assault Bike x 45 seconds
Bodyweight Walking Lunge x 12 steps
Side Plank x 30 seconds each side
Ring Rows x 10-12 reps
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 100ft
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
B.
For time:
500 Meter Row
15 Strict Pull-Ups
60 Russian Kettlebell Swings
15 Strict Pull-Ups
500 Meter Row
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