Monday December 4 – 8 is Enough

by
Old 4th Ward

Monday: 12/4

8 is Enough

RNDS start every 8 min. For a total of 4 RNDS on a 32-min continuously running clock

45/15 of the following:

  • 2KB Suitcase Hold Step Ups R:(30+/25+)W:(25+/20+)B:(20+/15+) – they’ll keep one foot planted and switch ½ way
  • Heavy Ropes
  • 1-Arm Bent Over Dumbbell Rows (switch ½ way)
  • ERG
  • Ninjas

Immediately following each round, run! Any time remaining on 8-min clock when runner returns is rest/transition to starting station.

Red: parking lot + Ralph McGill loop

White: Ralph McGill loop

Blue: parking lot lap

by
Old 4th Ward