EQUIPMENT: 3 Sets of DBs (i.e. 15s, 20s, 25s), 3 KBs (.75, 1.0, 1.25 pood), Rower
WARM-UP:
*400m Run
*then: 4 x Air Squat/ 4 x Push-Up until all participants finish (+ 1 min. after)
"POUND PACKING" WITH DUMBBELLS:
3 Rounds (Up Size of DBs Each Round) -
*200m Weighted Run (w/ 1 DB centered @ chest)
*DB Inchworm to Up-Down 10m there
*10 x Squat Cleaning Burpee (DB push-up, hop in, squat clean, thruster)
*Bkwd. Walking DB Front Lunge 10m back
*10 ea. x DB Side-to-Side Ground-to-Overhead
*Upon completing each round, Row until all participants finish + 1 more minute all together, start next round as a group
"POUND UNPACKING" WITH KETTLEBELLS:
3 Rounds (Decrease Size of KB Each Round) -
*100m Single-Arm Overhead KB Walk (hold KB in R hand 50m there/ in L hand 50m back)
*30 x KB Swing
*20 x KB Halo + Front Squat (alt. direction of halo ea. rep)
*10 x Bottom-Up KB Thruster
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