On a 21:00 clock (7 rounds each station)
Station One = Rope Climb, 1 ascent (any style or technique)
Station Two = Strict Dumbbell Shoulder Press, 10 repetitions (35lb. / 25lb.)
Station Three = Concept2 Row, 150 meter sprint
Note: In today’s session, scale repetitions and distance as appropriate to ensure you finish each station within 50 seconds. The modification for the Rope Climb is 7 kipping Pull-ups. On the Dumbbell Press, absolutely NO use of the hips or legs.
You know it’s a good one when ….