Skill: 10 minutes
Underhand Inverted row
(Works core/upper back/shoulders/arms)
5 sec hold at the top+10/6
For added challenge place feet on a box.
25 minute cap
3 minutes max leg raise over dumbbell(not scored)
3 minutes max dumbbell plank pull through(not scored)
200 m Db carry 50/35
20 step back lunges 50/35
Alternating Db power clean 50/35*
Both heads of the dumbbell must touch floor on every rep. First round is 200m, 20 lunges, 10 alternating Db power clean. Next round is 200m, lunges, and then 20 db power cleans… and so on. After 50 reps the athlete will run a final 200m w/50/35 to complete the workout.