Unloaded
In 15min, complete:
3 Rounds
Run 400m or Row 500/400m or Bike 1000/800m
21 2-DB Power Cleans – L: 30/20; S: 50/35
12 T2B
-then, 15-30min:
100 Plate OvH Walking Lunges – L: 15/10; S: 45/25
*5 Burpees EMOM (start with burpees)
*Pick something heavy enough so this takes you around 12min
-then, 30-40min:
40 Dragon Flags
50 Plate Russian Twists – 15/10 (L+R=1)
60 Situps
*Plank until 40min mark…
*If you finish anything early, you get a rest.