A.
Every 90 seconds, for 18 minutes:
Station 1 - Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 - Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 - Supine Ring Rows x 8-10 reps @ 2111
Station 4 - Strict Toes-to-Bar x 8-10 reps @ 3011
B.
Every 5 minutes, for 15 minutes for times of:
400 Run or 500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side - 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side - 55/35 lbs)
20 Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
EZ BURN
Two sets of:
50/35 Calorie Assault Bike
60 Double-Unders
30 Barbell Thrusters (20/15 kg empty barbell)
15 Bar-Facing Burpees
Rest 90 seconds
