A.
Every 2 minutes, for 16 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Double Dumbbell Row x 8 reps
B.
RX
For time:
100 Double-Unders
50 Dumbbell Push Presses (22.5/15 Kg DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (22.5/15 Kg DBs)
100 Double-Unders
Time Cap. 18 minutes
SCALED
For time:
100 Double-Unders
50 Dumbbell Push Presses (17.5/12.5 Kg DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (17.5/12.5 Kg DBs)
100 Double-Unders
Time Cap. 18 minutes
BASIC
For time:
800 Single-Unders
30 Dumbbell Push Presses (10/5 Kg DBs)
30 Dumbbell Push-Ups (hands on DB handles)
30 Dumbbell Push Presses (10/5 Kg DBs)
80 Single-Unders
Time Cap. 18 minutes
