A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
A. 30 lbs x 10; 35 lbs x 10; 40 lb DB x 8 reps
10 Butterfly Pull-Ups instead of strict – haven’t worked on those in a long time so figured I’d practice them.
Farmers Carry done with the heaviest Kbs at the gym (32 kg)
B. Sub’d Assault Bike x 20 calories b/c it was too cold to run outside. Used 20 kg KB and to eye level. 8:42 – lost it on that last assault bike!