Warm-up
3 rounds:
200 m jog
3 inchworms + 5 Push Ups
5 each side light DB Windmills https://youtu.be/2JlHYtXdj2g
:15- :30 second Ring Support Hold OR :30 -:45 second Plank Hold
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Stationary Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
What is the @2111 mean?
Cadence – For DB Bench, 2 seconds eccentric (lowering DB to chest, 1 second pause at bottom, 1 second press (concentric), 1 second pause at top.