Weightlifting
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)
Metcon
Two sets for times of:
Row 750/600 Meters
30 Sit-ups
40 Walking Lunges with Kettlebell or Dumbbell Farmer’s Carry (55/35#)
Row 750/600 Meters
30 Sit-ups
40 Walking Lunges with Kettlebell or Dumbbell Farmer’s Carry (55/35#)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio