Part A:
Every 4:00 x 5
16 shuttle runs (there and back is one)
16 DB lunges 50/35lbs
16 DB thrusters
Part B: Bench press
4x8 start light and go up in weight on each set
Part A:
Every 4:00 x 5
16 shuttle runs (there and back is one)
16 DB lunges 50/35lbs
16 DB thrusters
Part B: Bench press
4x8 start light and go up in weight on each set
On the 10 minutes x 3
Round 1: complete the following
10 rounds of Cindy
Cindy = 5 pull ups, 10 push ups, 15 squats
Round 2 complete:
1000/750m row
50 empty bar thrusters
25 bar hop burpees
Round 3 complete:
Complete:
10 rounds of:
10 WBs
10 lunges
*Score is time to finish each piece
Once you finish the requirement rest until the start of the next interval