A) 3 Rounds of each station:
20 seconds on/10 seconds off :
Russian Kettlebell Swings
B) 2 Rounds:
9 Deadlift, with an empty barbell
Then 2 sets x 4 reps at 90% of heaviest 4 reps
Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.
Every 5 Minutes x 3 rounds:
20 Kettlebell Swings, 53#/35#
Row, Run: complete these stations in 60 seconds or less, scale distance as needed.
Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as need.
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