Weightlifting
Four Sets of:
Back Rack Sandbag Walking Lunges (20 steps @ 1010 )
Rest 90 seconds
Ring Dips (Max Reps @ 2111)
(please stick to the tempo prescription)
Rest 90 seconds
Rest 90 seconds
–
Metcon
For max reps/calories:
2 Minutes of rowing (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Bear crawl Drag (every 30ft = 1rep)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)
2 Minutes of rowing (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Bear crawl Drag (every 30ft = 1rep)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)