One Arm Dumbell Rows
One Arm Press
Run 1 mile followed by three rounds of:
Result: 19:12 for the Metcon part (1 mile in 7:18)
Practice Double Unders
Weighted Pullups with hammer grip
3-3-3-3-3 (or max reps per set) @ 15kg
Perform as many rounds as possible in 12 minutes of
Practice Double Unders
For time do:
Weight should be such that you need your first break at or before the first 10 reps.
In fight gone bad format (one minute per exercise, rest one minute per round). Three rounds of:
The original workout had burpees as the first exercise. I also dropped the weight from 30kg since 30kg seemed too heavy for this type of workout.
5-5-5-5-5 @ 73kg