Equipment Workout
For Time:
20 Strict Pull-ups or 20/20 DB Rows
400 Meter Run
40 Dumbbell Power Cleans (switch every 5 reps)
800 Meter Run
40 Dumbbell Push Jerks (switch every 5 reps)
400 Meter Run
20 Strict Pull-ups or 20/20 DB Rows
No Equipment Workout
For Time:
20 Odd object Rows
400 Meter Run (2-3 Min)
40 Odd object Bicep Curls (switch arms every 5 reps)
800 Meter Run (5-7:00 Min)
40 Odd object Shoulder Press (switch arms every 5 reps)
400 Meter Run
20 Odd object rows
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