Metcon (Time)
For Time:
200m Run
_
50 Single Arm DB Push Press 50/35s
50 Renegade Rows 35/20lb.+
_
400m Run
_
50 Single Arm DB Push Press 50/35s
50 Renegade Rows 35/20lb.+
_
800m Run
NO REST between sections.
Renegade Rows: In your plank position with the DBs in your hand, complete 5 reps on the right and then 5 reps on the left until you hit 50 reps. QUALITY is important.
RX+ option is 50 Push Press on EACH arm AND 50 Renegade Rows on EACH arm. So 100 total reps on each section
RX is 25 each arm for both movements.