Warm up
2:00 Bike or row
Then, 2 Rounds:
10 push ups
10 Squats (barbell)
10 RDL’s (barbell)
Metcon
7 min AMRAP of:
5 DB man-makers (pick load)
10 Back Squats (115/80)
5 min rest, then:
Every 6 minutes for 18 minutes, do:
500 m row
20 alternating DB snatches (pick load)
30/20 Push ups