4/17
For time
Run 400m
70 single arm DB overhead lunges @ 50#/35#
Run 400m
50 alternating DB snatches @ 50#/35#
Run 400m
30 burpees
Run 400m
10 bar Muscle-ups
*sub 20 of your toughest pulling movement for bar MU
+
Extra Credit
3 sets
30 banded face pulls
10 sidelying DB external rotations/arm (2-3 sec lower)