Weightlifting
Four sets of:
Push Press (4-6 reps @ 11X1)
Rest 90 seconds
Dumbbell Walking Lunge (20 steps)
Rest 90 seconds
–
Metcon
For time:
Run 400 Meters
30 Toes to Bar
Run 800 Meters
30 Toes to Bar
Run 400 Meters
Run 400 Meters
30 Toes to Bar
Run 800 Meters
30 Toes to Bar
Run 400 Meters