For Time: (6min cap)
600m Row or
600m Run or
1.5km Bike
5 Rounds For Time: (20min cap)
20 DumbBell Snatches (alt arms)
2 Rope Climb 15′ RX+1 legless & 1 w/legs 15’ MRX 2 /10’ or 1 /15″
200m Run/Row or 0.5k Bike
Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20
Stretching & Flexibility Development
1min Standing Straddle Stretch
1min Butterfly Stretch
1min Seated Straddle Stretch
1min American Splits Hold
1min Couch Stretch
1min Pigeon/Periformis/Box Stretch
1min Chinese Splits Hold
3min on Favorite Stretches
