This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest in between.
- Atlas Stone Dead-lifts
- Sandbag Rotational Lunges
- Burpee to Sitout (l+r)
- Barbell Clean and Press
- Wall ball
** On the atlas stone deads, chalk hands squat deep and grab a heavier than normal stone and stand, squeeze glutes and place back down.
** Chin-ups are to be done on rig and if cannot be performed use a box to jump up ,elbows bent and descending slowly only to repeat.