Weightlifting
Three sets of:
Dumbbell Walking Lunge (20 Steps)
Rest 60 Seconds
Single Arm Dumbbell Row (10-12 reps each arm @ 21X0)
Rest 60 Seconds, can use KB as well.
Metcon (Time)
For time:
400 Meter Run
50 Wall Ball Shots RX (30/20lb)
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead (50/35#)
20 Toes to Bar
400 Meter Run
400 Meter Run
50 Wall Ball Shots RX (30/20lb)
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead (50/35#)
20 Toes to Bar
400 Meter Run