Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s Carry x 50ft per side
Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Down-Up x 5
A.
Every 10 minutes, for 40 minutes, (4 sets) for times:
500 Meter Row
12 Dumbbell Shoulder to Overhead (50/35 lbs)
12 Dumbbell Devil’s Presses (50/35 lbs)
30/20 Calories of Assault Bike
No time. Super light. Just did 4 rounds. Much needed deload. 20# DP and Sh2OH
Rx (50 DBs, 30 cal)
1: 5:35 2: 6:35 3: 6:40 4: 6:15
A. 1. 500m, 35,35,lb.. 30 cals 5:57
2.”” 6:13
3.”” 6:06
4.”” 6:43