WORK CAPACITY:
For Time:
600 Meter Run
40 Dumbbell Farmers Hold Box Step Ups (50/35) (24/20)
50 Toes to Bar
40 Dumbbell Farmers Hold Box Step Ups (50/35) (24/20)
600 Meter Run
STRENGTH:
Alternating Tabata Intervals
:20 on / :10 off
Hollow Rocks
Flutter Kicks
