Strength

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

12 Single DB Curls (6 each arm)

10 Single DB Overhead Tricep Extensions

8 Double DB Lateral Raises

MetCon:

4 Rounds For Time:

100m Double KB Farmer’s Carry

20 AbMat Sit-ups

20 Wall Balls

*Pace: 10:00-12:00

*can use DBs if needed for the carry, 50/35 would still be considered Advanced level

Beginner: 26/18, 15 Sit-ups, 15 MB Thrusters

Intermediate: 35/26, 14/10

Advanced: 53/35, 20/14

Sport: 70/53, 25/20