Sunday
Two options
Option one
A)
5 rds
400 x run
40 x double unders
400 x row
B)
4 rds
16 x dumbell renegade rows (controlled)
1 min plank
16 x box jump step downs
C)
3 rds
20/15 x cal bike
10 x ring rows
30 second side plank
Option 2
A)
15 min to work to a 15 meter overhead yoke carry
B)
15 min to work to a 15 meter back rack yoke carry
With
30 second side planks in between sets
C)
15 min to work to:
30 meter max farmer carry
With
60 second planks in between
D)
6 minutes (with a partner)
Alternating rds of 60 meter medball carries