Weightlifting:
4 Rounds (not for time)
15 Unbroken DB Push Press
12 Unbroken DB Reverse Lunges
9 Unbroken DB Bent Over Rows
15 Unbroken DB Push Press
12 Unbroken DB Reverse Lunges
9 Unbroken DB Bent Over Rows
Each round must be completed unbroken, one movement directly into the next.
Lunges are 6/6 with weights at your side.
Lunges are 6/6 with weights at your side.
Metcon:
5 Rounds
10 KB Swings (70#/53#)
10 HSPU
10 Box Jump Overs (24″/20″)
10 Cal Assault Bike
-rest :90 between rounds
10 KB Swings (70#/53#)
10 HSPU
10 Box Jump Overs (24″/20″)
10 Cal Assault Bike
-rest :90 between rounds
Score = Total Time, including rest.
