10:00 Flow
0:00-5:00
2-3 Rounds
:30 Run
:30 Jump Rope
8 Dumbbell Floor Press
10 Air Squats
10 Walking Lunges
-Into-
5:00-10:00
2-3 Rounds
:30 Double Unders
5 Dumbbell Bench Press
8 Dumbbell Farmer Carry Walking Lunge Steps
100m Easy Run
30 Dumbbell Bench (50s/35s)
200 Double Unders
100ft Dumbbell Farmers Lunge (50s/35s)
-Rest until 10:00-
For Time:
2 Mile Run
(Scored by Time each set)
(KG conv: 22.5/15 DBs)
time cap: 30mins
AFFILIATE COMPETE:
30 Barbell Bench (70kg/50kg)
200 Double Unders
100ft Dumbbell Farmers Lunge (70s/50s)
-Rest until 10:00-
2 Mile Run
(KG conv: 32.5/22.5 KBs)
**INDEPENDENCE (Intermediate):**
30 Dumbbell Bench (35s/25s)
200 Double Unders
100ft Dumbbell Farmers Lunge (35s/25s)
-Rest until 10:00-
2 Mile Run
(KG conv: 15/10 DBs)
3 sets
10 (each leg) Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1:00 between sets-