A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
B.
Three rounds for time of:
400 Meter Run
10 Strict Toes to Bar or Hanging Leg Raises
40 Walking Lunges with KBs or DBs
A
Me: 70# x8 reps for all the row sets, rx everything else
Misses: 45# x6
B
Made it a partner style where we ran at the same time. Finished a little under 14 min running with the mutts