A.
Floor Press 8/10 reps @ 31×1
Rest 75 seconds
Double DB Bent Row 8/10 reps @20×2
Rest 75 seconds
Repeat for 3 rounds
B.
RX
Every 2 minutes, for 16 minutes (2 sets) of:
Station 1 – 300 Meter Run
Station 2 – 5-8 DBs Devil’s Press 22,5/15
Station 3 – 15 Burpee Box Jump (60/50cm)
Station 4 – 60 seconds of Front Leaning Rest
SCALED
Every 2 minutes, for 16 minutes (2 sets) of:
Station 1 – 300 Meter Run
Station 2 – 5-8 DBs Devil’s Press 17,5/12,5
Station 3 – 15 Burpee Box Jump (50/40cm)
Station 4 – 60 seconds of Front Leaning Rest
BASIC
Every 2 minutes, for 16 minutes (2 sets) of:
Station 1 – 200 Meter Run
Station 2 – 5-8 One DB Devil’s Press 10/5
Station 3 – 15 Step Up (60/50cm)
Station 4 – 60 seconds of Front Leaning Rest
