Monday 12/30/24

RX

For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (35/50 lb)
800-m run

INTERMEDIATE

For time:
800-m run
30 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run

BEGINNER

For time:
400-m run
30 hand-release push-ups from the knees
30 single-arm DB front rack walking lunges (10/15 lb)
400-m run

Skill Work

Post-workout

3 sets:
:30 left-arm dumbbell side bends
:30 rest
:30 right-arm dumbbell side bends
:30 rest