Weightlifting

Four sets of:

Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011

Rest 60 seconds

L-Sit x 60 seconds

(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)

Rest 60 seconds

Metcon

Five sets of:

15 Russian Kettlebell Swings

10 Box Jumps or Step-Ups

Rest 60 seconds between sets

Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.