A.
Every 90 seconds, for 18 minutes:
Station 1 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 - Barbell Hip Thrusts x 6-7 reps @ 20X1
(around 80% of your 1-RM Deadlift)
Station 4 - Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups OR 6 Strict Pull-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)
