500 meter row or 400 meter run
50 sit ups with feet anchored
500 meter row or 400 meter run
40 hand release push ups (hands off of the ground at the bottom of every rep)
500 meter row or 400 meter run
30 one arm dumbbell or kettlebell squat snatch (15 each arm, 40# Rx, pic appropriate weight)
500 meter row or 400 meter run
20 over head squats (95# Rx, pick appropriate weight)
Paul Mc:
I rowed every round and Rx weight.
21:49
It took much longer than I thought, snatches were hard.
Like this set up, Definitely will have to do this one sometime! Thanks!
Ford-24:43-I rowed everything.
35lb kettle bell
65 lb overhead squat.