CrossFit
Every 6 minutes for 18 min (3 sets)
Row 500m
30 Russian Kettlebell Swings
15 Strict Handstand Push-Ups
*rest for remainder of time after finishing until next 6 min block begins
Longevity
Every 6 minutes for 18 min (3 sets)
Row X meters
X Russian Kettlebell Swings
X Strict Seated DB Press
*rest for remainder of time after finishing until next 6 min block begins
QuickFit
3 rounds:
16 DB renegade row (8 each arm)
20 DB death march (10 each leg)
Bear crawl 30′ (15′ out – 15′ back)
