General Warm-Up
200 Meter Ski Erg
200 Meter Row Erg
and then…
Two rounds of:
With 2.5 lb plates Y, T, W
and then …
Two rounds of:
15 Banded Face Pulls
5 Barbell Presses @ 5050
15 Band Pull Aparts
A.
Three sets of:
Dumbbell Strict Press x 12-15 reps @ 2111
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each @ 21X0
Rest 45 seconds
Prone Plank Hold x 45-60 seconds
Rest 45 seconds
B.
For time:
400 Meter Run
21 Dumbbell Push Press
400 Meter Run
15 Dumbbell Push Press
400 Meter Run
9 Dumbbell Push Press
400 Meter Run
3 Dumbbell Push Press
Goal < 12 Minutes
Cap – 15 Minutes