Warm up:
Assault Bike x 30 seconds
Static Hang x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds Then… Strength:
Every 90 seconds for 9 minutes (6 sets):
 Speed Deadlift x 3 reps 65% or 1-RM Reset the barbell every time on the floor…do not perform these touch and go. Workout:
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
150-Foot Double Kettlebell Farmer’s Carry (24/16 kg) If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.