A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft
B) For Time
400 m Run
200ft Overhead Plate Walking Lunge (45/35)
800 m Run
rest 6 min
4 Rounds For Time Of:
10 Single Arm Kettlebell Deadlifts, R (55/35)
10 Single Arm Kettlebell Deadlift, L
100ft Bear Crawl
15 V-ups
C) 3 Sets
Banded Hamstring Curl x20 ea.
Seated Weighted Calf Raise x30-40
