General warm up
Then..,
0-9min.
2 Rounds:
Run 400m
Row 400m
10-17min.
7min. AMRAP:
7 Bench Press 135/75
7 SDHP’s 115/75
7 American KB Swings 70/53
18-27min.
2 Rounds:
Run 400m
Row 400m
28-35min.
7min. AMRAP:
7 Bench Press 135/75
7 SDHP’s 115/75
7 American KB Swings 70/53
RX+ 135/95 on the SDHPs
*You can add a little more to the bench also if you have a partner who’s willing.
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