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A) 2 Rounds:
20 Knee Raises
B) Every Minute x3:
6 Kettlebell Swing
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#
20 Air Squats
10 Bar Dips
You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.
Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.
Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.
Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.
Bar Dips: scale to strict push-ups if this station needs modification.
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