For Time: (6min cap)
50 Calorie Row or Bike
7 Rounds For Time: (28min cap)
7 Left Arm Dumbbel Push-ups (Left hand on DB)
7 Left Arm Dumbbell Shoulder to Overhead
7 Left Arm Dumbbell Snatch
14 Calorie Row or Bike
7 Right Arm Dumbbell Push-ups (Right hand on DB)
7 Right Arm Dumbbell Shoulder to Overhead
7 Right Arm Dumbbell Snatch
REST 1min after each Round
Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs
Core & Chest Development
2×14 Dumbbell/Kettlebell Shrugs
2×14 Banded Push-ups
2×14 Bar or Ring Dips
2×14 Dumbbell/Kettlebell Bench Press
2×14 Dumbbell/Kettlebell Pull-over to Sit-up
2×14 Band Pull Aparts Across Chest
2xMax Reps Barbell Bench Press 45/35lbs
A. 1:49
(too cautious on pushups)
B. 6+42 rx
C.
2:39/22:56 rx row
1:04.2 Row
25:20 Rx+ 70lb
50 cal row: 1:18
2 rounds rx
1:56
22:06 rx
A. 50 Calorie Row: 2:05, tanked the last 10 calories and stopped rowing 2 or 3 times
Thanks for the encouragement Shawn Freeman and Nathaniel Stearns
B. 5 Rounds Rx
6+39 RX+ 45lb row
5+43 RX+ 65lb bike
24:02 rx+ 70lb
A. 2:59 row
B. 22:54 RX