A) Strength
Every 2 min for 4 Rounds
4 Deadlift @ 87,5%
B) Conditioning
2 Rounds
500 mt Run
80 Double Unders
30 Lunges OH ( 30 / 20 )
cap 12 min
ENDURANCE/SPARTAN 19:30
Workout 1
For Time:
60 double unders
200 meter run
15 burpee box jumps (24/20)
15 kettlebell swings (2pd/1.5pd)
500 meter row
15 kettlebell swings
15 burpee box jumps
200 meter run
60 double unders
Workout 2
For Time:
200/150 calories row or 2k run
1:20 work / :40 rest until work is complete
