A.
RX
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 6-8 Deadlifts @ 70% of 1-RM
Minute 2 – 14-16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 4-6 Bar Muscle-Ups
Minute 4 – 10-12 Burpees
Minute 5 – 30 Seconds of Prone Plank
Scaled
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 6-8 Deadlifts @ 70% of 1-RM
Minute 2 – 14-16 Walking Lunges with Farmer’s Carry (24/06 kg KBs)
Minute 3 – 4-6 Chest to Bar pull ups
Minute 4 – 10-12 Burpees
Minute 5 – 30 Seconds of Prone Plank
Basic
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 6 Deadlifts @ 30/25
Minute 2 – 10 Walking Lunges with Farmer’s Carry (12/8 kg KBs)
Minute 3 – 4 Pull Ups / Banded pull ups / Ring Row
Minute 4 – 6 Burpees
Minute 5 – 30 Seconds of Prone Plank
