For time:
800-m run/row/ski/shuttle
36 dumbbell front rack lunges (35/50 lb)
600-m run/row/ski/shuttle
24 dumbbell front rack lunges
400-m run/row/ski/shuttle
12 dumbbell front rack lunges
200-m run/row/ski/shuttle
– Use two DBs.

Post-workout:
3:00 d-ball/odd object hold

Note:  Hold weight at chest (in front).

Coach’s notes:

Post time to complete couplet and notes for odd object hold to comments.