Strength:
Every 90 seconds, for 12 minutes (2 sets): Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts Station 2 – 60 seconds of Prone Banded Hamstring Curls Station 3 – 60 seconds of Supine Ring Rows Station 4 – 60 seconds of Ab-Wheel Roll-Outs
Workout: Five rounds for time of: 12 Dumbbell Deadlifts (touch one head of DB to ground) (30kg) 9 Dumbbell Front Squats(25kg) 6 Dumbbell Push Press (30kg)