A) 3 Rounds, One Round every 2 Min:
20m Butt Kicker
20n Farmer Carry 53lb/35lb
Russian Kettlebell Swings
3 sets x 6 reps
Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.
Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.
2 Rounds of max effort at each station for 60 sec with a 30-second transition:
Burpees to a Pull-Up Bar
Kettlebell Swings, 53#/35#
Hand Release Push-Ups
Toes to Bar: you should work on the kipping portion of the toes to bar. If you are unable to perform toes-to-bar, scale the movement to leg raises.
Kettlebell Swings: you should choose a weight that you can complete sets of 10 before putting the bell down.
Hand Release Push-Ups: make sure you are in a good plank position as you descend down and come up from the push-up position.