6 rounds of 20 seconds work/10 seconds rest at each station with a 1:00 rest between stations.
- KB One Arm Rows (r/l)
- KB Suitcase Deadlifts to Squat Thrust
- Kettlebell Swing to a Clean and Press (r/l)
- Tactical Lunges
- Kettlebell Racked Squat (r/l)
- Hold to a Figure 8
On all single arm movements make sure you switch in between rounds. Go heavy, stop babying yourselves.