FITNESS
Warm-Up.
Two sets of:
Run x 200m
Burpee Broad Jump x 5 reps
Followed by…
Two sets of:
Snatch Grip Romanian Deadlift x 8 reps
Snatch Grip Push Press x 8 reps
Then…
A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 6-8 reps @ 2111
Station 2 – Landmine Press (left) x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
Station 5 – Flutter Kicks x 40-45 seconds
B.
Four rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Single-Arm Dumbbell Push Presses
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