Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 400 Meter Run
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
A.
E2M for 30‘ modified
1. Sandbag-carry 90 Sec 55 kg
2. Strict stationary dips x20 12.8/15.5/13.4.2
3. Farmers carry 60 sec 32 kg KB
4. Strict Leg raises x12 8.4/8.4/5.3.2
5. Renegade row x10 20 kg DB
B.
3 Rds
Sandbag carry 90 kg ~60 m
Paused v-handle cable rows x12 50 kg
V ups x15
DB flys x15
Shoulders are ded.