Strength/Skill
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Supine Med Ball Leg Curls x 15 reps @ 2110
Station 3 – Barbell or Ab-Wheel Roll-Outs x 12-15 reps @ 3010
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Metcon
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20/15 Calories of Rowing”