Warm Up: 3 sets

  • Row :45
  • 50ft DB waiter carry (R/L)
  • 10 shoulder taps to push up
  • 25ft walking lunges

NO lift today – Long Workout

Metcon: 5 rounds (40 mins total); 4 stations per round, 2 minutes per station

Station 1: Bike :90 secs

Station 2: 20 Walking Lunges w/ KB (53/35)

Station 3: Row :90 secs

Station 4: 30 Push-Ups