A. Weighted dumbbell step ups, 12 total (alternating) x 3; rest 1 min
15# DBs.
A2. Lemon squeezers, 8-10 reps into 10-12 alternating bicycles x 3; rest 1 min.
10 lemon squeezers, 12 bicycles for all.
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14 min AMRAP:
Row 40 cals
80 jump rope singles
20 Russian KBS 45-50#
400m run
Didn't write it down. I think it was 1 full round and nearly a complete second round (short on the run). The first round was 7:20.
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Three way banded hamstring stretch
Seated legs extended forward fold stretch
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