FITNESS
For time:
1000m row/1.5 mile bike
25 walking lunges
20 renegade rows, alternating (no push-up)
30 lateral hurdle hops
20 DB floor press
30 KB swings
20 ball slams
30 DB hang squat cleans
15 vertical ring rows
1000m row/1.5 mile bike
Training notes:
•30 minute cap.
•Use the same DB weight for all DB movements.
Record time.
PERFORMANCE
For time:
1000m row/1.5 mile bike
25 walking lunges
20 pull-ups
50 double-unders
20 ring dips
30 KB swings (70/53)
20 toes-to-bar
30 DB hang squat cleans (35/hand – 25/hand)
3 rope climbs
1000m row/1.5 mile bike
Training notes:
•30 minute cap.
Record time.
