Advanced:
KB circuit
then
Tire flip 50 yds
Box jump/200 lb farmer carry
lunges with 80lb dummy 50 yds
fireman carry your partner
Beginner:
DB Complex
DL
Bent over rows
Hang clean
Front squat
push-up/rows
OHS
Each participant chose a weight.
Jeff and I did the KB circuit then finished 3 rds in 12:12.
ReplyDeleteOur students did the beginner workout as follows:
Robin 19:09
Cope: 26:15
Jim: 28:18
Pam 28:52
Powell 30:40
I do not know all the weights but their form is getting better each day.