Workout #477

HIIT/Weights – Shoulders, Arms, Core

Time: 45 minutes

3 Rounds of:

  • 250 meter row
  • 25 meter Bear Crawl
  • 25 meter Crab Walk

1 Round of: 

  • 30 Dumbbell shoulder press
  • 30 Single Arm Dumbbell Press (each, HEAVY)
  • 30 Bench (or ring) Dips

6 Rounds of:

  • 10 Dumbbell Push Press
  • 10 Alternating Knee To Elbow
  • 10 Toes 2 Bar

3 Rounds of: 1 mile run repeats

  • Run 1 mile
  • Rest for 5 minutes (or the time that it took you to complete the mile)
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