Lifestyle (Barbell Free)

Every 2:30 min for 5 sets
1 min of Row
10 seated DB Press

4 Rounds of
200m Run
15 “Pulling”
15 “Pushing”
200m Run
12 DB Snatch

Performance

Every 2:30 min for 5 sets
1 min of Row
5 Press

4 Rounds of
200m Run
8 Bar Muscle-ups
200m Run
12 DB Snatch (50/35#)