2:00 easy bike/row/ski/run
3 sets of (10 Russian kettlebell swings + 10 alternating toe touches from plank)
+
Every :90 for 15:00 (5 sets of each):
1st: 3-4 dual DB push presses, 30X1
2nd: 2-2-1-1-1 clean-grip deadlifts, 21X1
+
For time w/9:00 cap:
30 alternating DB snatches
60/45 calories – your choice bike/row/ski
30 burpees
+
5:00-10:00 coach-led mobility
Post results to comments.
45lb dumbbells, worked up to 190lb deadlift.
6:00: 35lb db, assault bike.
45s and 315 – coming back from torn hamstring
30-60-26 in 9 mins
Andyyyyyyyyyyyyyy!