Solo

Men use 70lb dumbbells

Women use 50lb dumbbells

50 dumbbell single arm STO (Right)

50ft. Dumbbell walking lunges

50 dumbbell single leg deadlifts (Right)

50ft. Dumbbell walking lunges

50 dumbbell single arm STO (Left)

50ft. Dumbbell walking lunges

50 dumbbell single leg deadlifts (Left)

50ft. Dumbbell walking lunges

800m jug suitcase carry right arm

800m  jug suitcase carry left arm

Cap:45 minutes

For the lunges, use one dumbbell, racked however the athlete chooses.

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