Every 90 seconds, for 18 minutes (3 sets of each)
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg)
Station 3 – Barbell Glute Bridges x 6-8 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
Three rounds for time of
800 Meter Run or Row
10 Strict Pull-Ups or seated pull ups from a Barbell.
Make sure the bar is being pulled against the upright on the rack. You can also secure the bar with two small bands to the rack.