Metcon
Every 6 minutes, for 18 minutes (3 sets) for times:
20/15 Calories of Rowing
100 Double Unders
20 Walking Lunges with Kettlebells or Dumbbells (32/24 kg)(50/35lbs)
20/15 Calories of Rowing
100 Double Unders
20 Walking Lunges with Kettlebells or Dumbbells (32/24 kg)(50/35lbs)
Weightlifting
Every 60 seconds, for 15 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
Station 5- Rest