WORK CAPACITY:
For Time:
10 40' Shuttle Runs (20' down/back)
80 Single Dumbbell Box Step Overs (24/20) (50/35)
20 40' Shuttle Runs
40 Single Dumbbell Box Step Overs (24/20) (50/35)
40 40' Shuttle Runs
20 Single Dumbbell Box Step Overs (24/20) (50/35)
STRENGTH:
In 8:00 Complete
4-5 set of 10-12 reps
Pendlay Row
