A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds
B.
Complete as many rounds and reps as possible in 9 minutes of:
Row 300/250 Meters
10 Single-Arm Dumbbell Push Presses (Left Arm)
10 Single-Arm Dumbbell Push Presses (Right Arm)
A: Complete. 75# barbell row, 40# dbs death march, 30-60 sec HS holds
B: Fitness Freestyle. 9 min AMRAP 30 DU and 9 OHS @ 75#: 5 + 30
Love the freestyle! Good one!