Sunday
E2M10M
15/10 Cal Row or 13/9 Cal Bike
10 2-DB Deadlifts – L: 50/35; S: 70/50
-rest 3min, then:
E2M10M
15/10 Cal Row or 13/9 Cal Bike
10 2-DB Step Ups – 20/14″” Box
*Feel free to stack weights if we run out of small boxes
-rest 3min, then:
E2M10M
15/10 Cal Row or 13/9 Cal Bike
16 1-DB S2O
*Those S2O in the last round are gonna trickyyyyyy. Careful with the lockout, and please control the dumbbell down to your hip before dropping it (don’t let it go from the top). Feel free to share rower/bikes and start at any station.
Run Programming
Run 1000m – moderate
Rest 3min
Run 400m – fast
Rest 3min
Run 700m – moderate
Rest 3min
Run 300m – fast
Rest 3min
Run 600m – moderate
Rest 3min
Run 200m – fast