November 14, 2024

Thursday

For total time

Row 500m/425m

50 alternating DB snatches @ 50#/35#

Echo bike 35/28 cals 

50 Single DB step-up 24″/20″ box 

Run 400m

rest exactly 3:00 then repeat working up the list

Extra Credit:

3 sets

30 Banded face pulls 

20 DB tricep kick backs