One Arm Dumbell Rows
- 10 @ 12kg
10 @ 14kg
10-10-10 @ 16kg
One Arm Press
- 5 @ 12kg
5 @ 14kg
5-5-5 @ 16kg
Run 1 mile followed by three rounds of:
- 30 x Double Unders
- 20 x American Kettlebell Swings
- 10 x Bar Dips
Result: 19:12 for the Metcon part (1 mile in 7:18)