5 For Time

Complete 5 rounds of the following exercises as fast as possible.  

-12 walking lunges

-12 hanging knee raises

-12 thrusters

-12 renegade rows

Recovery:

30 second max effort plank

20 banded bridges

3 sets

Below is a video to demonstrate the proper technique for each exercise. I have also given modifications for each exercise.  The goal of this workout is constant movement, so pick weights that will allow you to do the sets unbroken (at least for the first 2-3 rounds).