Every 10 minutes, for 40 minutes (4 sets) for times of:
600 Meter Row
30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg)
30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm)
30/20 Calories of Assault Bike
Please customize the reps/calories such that you have at least 90 seconds to recover between sets.
Post WOD
OPTIONAL Core Finisher
Three to Four Sets of:
Suitcase Deadlift x 8-10 reps + 50 foot carry (or 30-second isometric hold) (right arm)
Suitcase Deadlift x 8-10 reps + 50ft carry (or 30-second isometric hold) (left arm)
60-seconds of hands-to-elbow plank support transitions
Rest 60 seconds
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