Hero Workout: ‘DVB’ (2 person teams)
For time:
Run 1 mile with a 20/14 medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
*above is Rx level 3.
*level 2: Runs are 1200/600/300m.
rounds/reps stay the same but are with 20/14 to 9/8′ and rope lowers
level 1: runs are 800/400/200m.
rounds/reps stay the same but with 14/10 to 9/8′ and rope lowers
