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Friday 2.7.20

Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm Rest 60 seconds

For time: 500 Meter Row 50 Wall Ball Shots 40 Box Jumps 30 Dumbbell Shoulder to Overhead 20 Toes to Bar 500 Meter Row



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Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips

2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs

5 Rounds: 50 Double Unders 15 Push Press (115/85) 10 Shoot Throughs