Every 90 seconds for 12 minutes alternate between the two stations
- Station 1: 8 x Dumbbell Bench Press
- Station 2: 8 x Dumbbell Rows each side
Then for time
- Run 800m
- 21 x Manmakers @ 35lbs
- Run 400m
- 15 x Manmakers
- Run 200m
- 9 x Manmakers
Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of
- Side Plank Left
- Side Plank Right
- V-Ups
Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.