FITNESS
Warm-Up.
Three rounds of:
Row x 200m
Dumbbell Kang Squat x 10 reps
Dumbbell Push Press x 5 reps, right into
Dumbbell Waiter’s Carry x 50 feet per side
Kip Swing or Ring Swing x 10 reps
Then…
A.
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Dumbbell Push Presses
10:00 – 30 Strict Pull-Ups
15:00 – 75 Goblet Squats
20:00 – 75 Box Jump or Step-Overs
25:00 – 800 Meter Run
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