A: 20 seconds on 30 seconds OFF - each movement you must stay for 4 rounds before moving on. 1. DB front rack lunge steps 50/35. 2. Push press 50/35. 3. C2B 4. Romainian DB deads 50/35.
B:Max effort 500m row.
A: 20 seconds on 30 seconds OFF - each movement you must stay for 4 rounds before moving on. 1. DB front rack lunge steps 50/35. 2. Push press 50/35. 3. C2B 4. Romainian DB deads 50/35.
B:Max effort 500m row.
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round