50 Calorie Row/Bike For Time: (6min cap)
Every 4 minutes for 4 Rounds:
25 Calorie Row/Bike or 400m Run
20 Dumbbell Snatch (alt arms)
10 Chest to Bar RX+10 Bar/Ring Muscle-Ups MRX Pull-ups
Rest reminder of 4min time
Dumbbells = 50/35 RX+ 65 -70-75 / 45-50-55 MRX 35/20lbs
Core Development
20 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs
20 WallBall Russian Twists
20 Heel Clap Over the Bar
20 Calorie Ski Erg or 40 Dumbbell/Kettlebell Pullovers
20 Russian WallBall Twists
20 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs
