With a continuous running clock:
A) At the 0:00:
Every 2mins x 5rds – for load:
5 Seated dumbbell press
B) On the 12:00:
4 x 3min Rounds – for max calories:
12 dumbbell bench presses
9 back squats, (taken from the deck)
6 alternating dumbbell snatches
Max-calorie row in remaining time
*Rest precisely 3mins between rounds.
Women: 15kg dumbbells/ 52.5kg barbell
Men: 22.5kg dumbbells/ 75kg barbell
Rx’d+ = 25kg (17.5kg) DB’s/ 84kg (55kg) BB
Masters 50yrs+/ Teens = 20kg (12.5kg) DB’s/ 60kg (42.5kg) BB
Masters 60yrs+ = 17.5kg (10kg) DB’s/ 42.5kg (30kg) BB
Post total calories rowed and options to comments.
