Warm-Up | Performance
Run/row/bike 2 mins
30 monster walks forward and back
15 squats with hip circle on
Run/row/bike 1 min
20 box step overs
20 single kettlebell RDL
Then…
Every 3 minutes, for 24 minutes (4 sets of each) for times:
Station 1 – 400 Meter Run + 10 Deadlifts (275/185 lbs)
Station 2 – 250/200 Row + 12 Dumbbell Box Step-Overs (50/35 lb DBs; 20″ box)
2:43/1:43
2:27/1:37
2:24/1:32
2:24/1:29