On a 21:00 clock (7 rounds each station)

Station One = Rope Climb, 1 ascent (any style or technique)
Station Two = Strict Dumbbell Shoulder Press, 10 repetitions (35lb. / 25lb.)
Station Three = Concept2 Row, 150 meter sprint

Note: In today’s session, scale repetitions and distance as appropriate to ensure you finish each station within 50 seconds. The modification for the Rope Climb is 7 kipping Pull-ups. On the Dumbbell Press, absolutely NO use of the hips or legs.

You know it’s a good one when ….



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