Workout of the Day 03-15-20

Strength:
 3 Rounds
12-15 Body Rows
:30 Rest
10, 3 Point DB Row / side
:90 Rest

Conditioning:
 10 Minutes, As Many Reps As Possible
50 Single Unders
10 D-Ball Tall Kneel To Stand 70/50#

Competitor:
10 Minutes, As Many Reps As Possible
50 Double Unders
10 D-Ball Tall Kneel To Stand 100/70#

by mike metzger

Workout of the Day 03-15-20

Strength
3 Supersets
15-12-10 Box Back Squat
10ea Single Arm Dumbbell Row

Conditioning / Competitor
Teams of 3
Partner 1: 1000-1600 Meter Run
Partner 2: Max Calorie Bike
Partner 3: Max Calorie Rower
*Alternate movements once the runner is completed
*Score = Total Time - Total Calories

Half Hour Time Cap

by mike metzger