Every 3mins x 5rds complete – for max reps:
Run 400m
Max reps, dumbbell movement, 22.5kg (15kg)
Round 1: Dumbbell snatches
Round 2: Dumbbell lunges
Round 3: Dumbbell renegade rows
Round 4: Dumbbell shoulder to overhead
Round 5: Dumbbell thrusters
Rest precisely 2mins between rounds.
Rx’d+ = Run 500m/ 25kg (17.5kg) DB’s
Masters 50yrs+/ Teens = 20kg (12.5kg) DB’s
Masters 60yrs+ = Run 200m/ 17.5kg (10kg) DB’s
Post completed reps for each round and options to comments.
