Dumbbell Push Press (25/35#) 21-21-15-15-9-9
-The amount of time its takes your partner to complete push press, complete calorie row. Continue through until each have done 21-15-9 push press. Immediately into 600 meter relay. Partner 1 runs to the 100m mark and waits. Once partner 2 sees partner 1 get to 100m mark, partner 2 runs to 100m mark. Then partner 1 runs to 200m mark and so on until 600m is completed. Whole thing for time, also score calories rowed.
100 dumbbell lunges (25/35#)
15 Rope Climbs
Complete lunges and rope climbs any how. Immediately into 200m DB farmer carry (25/35#). All for time
4 Rounds or 4 minute running clock..
30 seconds ring row
30 seconds hang clean (25/35#)
Partner 1 starts at ring row, partner 2 at cleans. Alternate back for 4 minutes. Score total ring rows and cleans completed. Immediately into a 400m run for time. One person has to be running backwards at all times.