3 Rounds of:
1 Min Max Deadlifts 135/95#
1 Min Max Single Arm Hang DB Clusters 50/35 *
1 Min Max Calories Assault Bike
1 Min Max DB Box Step Ups 50/35 24/20"
1 Min Max Bar Facing Burpees
-rest 1 minute between each round-
No rest time between movements so fast transitions are important. We only have two bikes so if you have more than two people, just start at different points in the workout, but everybody rests at the same time.
*The single arm hang DB Cluster is a hang clean to a full squat and rise into a thruster. The demo video below shows the two dumbbell version. The movement is the same, but with only one DB. You may switch hands as needed or you may alternate hands every rep; it's up to you.