2 rounds for time of:
Run 400 meters
15 Jumps over 24/20-inch Box
15 Dumbbell squat cleans, 50/35 lb.
30 Double-unders
15 Push-ups, hand must release from floor
30 lunge steps with DB in front rack position
2 rounds for time of:
Run 400 meters
15 Jumps over 24/20-inch Box
15 Dumbbell squat cleans, 50/35 lb.
30 Double-unders
15 Push-ups, hand must release from floor
30 lunge steps with DB in front rack position
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6