A. Warm Up
2 Sets
Row 700/600m
10 Dumbbell Deadlifts
8 Dumbbell Hang Power Cleans
6 Dumbbell Push Press
20m Dual DB Overhead Carry
-rest 90 seconds-
B. Strength
1-1/4 Back Squat
4,3,2,4 @ 31X1 Tempo
*set of two should be your heaviest set but your last set of 4 should be heavier than first
C. Conditioning
3 rounds for time of:
Row 12/9 Cals
12 Dual KB Overhead Walking Lunge 35/26
Row 12/9 Cals
-rest 1 minute-
Air Dyne 12/9 Cals
12 Dual KB Thruster 35/26
Air Dyne 12/9 Cals
-rest 2 minutes-
*coaches challenge 53/35