Strength/ Skill
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 (https://www.youtube.com/watch?v=v7ZkbDvq5gA)
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
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Metcon
Two sets for times of:
30/20 Calories of Assault Bike/Rowing/run 400
60 Kettlebell Swings
60 Goblet Squats
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio