Long and Round

 

 

 

 

 

 

 

Workout: Set the clock for 45 minutes (clock runs during transition time)

15 Min- Run on treadmill for distance

15 Min AMRAP:

3 Strict Pull ups

5 reps of 1 arm OH squats w/ 53lbs Kettle Bell

7 Burpee

10 Anchored situps holding 25lbs

20 double unders

15 Min- Row for distance

 

Neitling: 1.97 miles, 6 full rounds, 3850 meters

Tilton: 1.98 miles, 4 rounds +3 Pullups, 3500 meters