Mobilize, then:
Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Squat x 4-6 reps (alternate legs)
*Depending on time restraints, aim for the higher end of the rep scheme. If you choose to do 5 reps, start the next set on the opposite leg you finished the last rep on. If you do not have this skill yet then complete a Candlestick Roll.
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Strict Toes-to-Bar x 3-5 reps @ 3110
B.
Four sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike or Bike Erg
20 Russian Kettlebell Swings
15 Push-Ups
*trying to give the engine a good “flush”!