HOPE FOR REFUGEES

RX
3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (35/50 lb)
1:00 bike for calories
1:00 DB box step-ups (20/24 in) (35/50 lb)
1:00 strict burpees
– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.

INTERMEDIATE
Same as Rx’d

BEGINNER
3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (15/25 lb)
1:00 bike for calories
1:00 DB box step-ups (20 in) (15/25 lb)
1:00 strict burpees
– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.