Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)
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3 Rounds
1500m Row
25 Back ext
15 SP
* for SP pick a weight between 55#-95#
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3 comments:
7,015m in 30 min.
2:08 per 500m pace.
My goal is to go 30 min. and keep the pace under 2:00 min per 500m...and keep my lower body from going numb.
Alt with 55# 37:57
that was not fun....
*Trey that is pretty damn impressive pace.
Nice pace Trey.
DL
15 x 1 @ 60% w/ 30 sec rest
285
1k row
4:18.8
4:18.8
4:09.2
4:07.4
4:06.1
4:05.4
4:50.0
4:02.3
4:49.5
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