A. Erg 4 minutes (Nasal Only)
B. 3 Sets:
- Quadruped Alt. Shoulder Taps 30 seconds
- Back Scale x 20-30 seconds per
C. 4 Sets:
- CGBP x 6-8 @ 31X1 – Rest 60 seconds
- Dual KB Sumo Deadlift x 10-12 @ 30X1 – Rest 60 seconds
D. In teams of 2, with only 1 person working at a time, partners alternate full rounds to complete 4 each of:
- SA DB Hang C & J x 20 (50/35lbs – Alt every 5 reps)
- Run 250m
Immediately followed by:
- Erg 100/80 Cals
