Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s Carry x 50ft per side
Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Down-Up x 5
A.
Every 10 minutes, for 40 minutes, (4 sets) for times:
500 Meter Row
12 Dumbbell Shoulder to Overhead (50/35 lbs)
12 Dumbbell Devil’s Presses (50/35 lbs)
30/20 Calories of Assault Bike
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