4 Rounds
600 Meter Run
30 DB Step ups, 20″
15 Eye-Height Swings

MCx: 50/35, 70/53
MAx: 400m, 35/20, 53/35
MVx; 300m, 20 db step ups 25/15, 10 swings 35/26

GOALS + GUIDANCE: The goal for this workout is to find YOUR uncomfortable pace, and maintain it for all four rounds. Complete the 600 meters in about three minutes or less. Pick up one dumbbell (hold it any way you’d like) for the step ups, completing them in :60-:75. Then use a heavier kb for the eye-height swings, completing them unbroken every round. Target 22 minutes (cap 25).