A) 5 rounds of:
12 single arm KB OH Squats (scale to OH reverse Lunges)
200m run
(8min cap)
Rest 4min
B) For Time:
50 Russ. KBS
200m Farmers Carry
50 Goblet Squats
200m Farmers Carry
(8min cap)
Aerobic Rower or Air Bike Intervals
30 sets of:
40s on / 20s off
- nose breathing only, all sets at same consistent tempo (conversational pace)-
First hall uses Rower
Second hall uses Air Bike