Elite Wellness – FIT

Metcon (Time)

Every three minutes, for 12 minutes:

6x Tempo Banded Lat Pull Down [5:1:X:5]

20sec Dynamic Banded Lat Pull-Down

For time:

One-mile Run @ RPE 6-7

70x Dumbbell Step-up* @ RPE 6-7

70x Single-arm Dumbbell Burpee @ RPE 6-7

70x Single-arm Dumbbell Hang Clean and Jerk @ RPE 6-7

*The Dumbbell Step-up is performed with a single dumbbell,. The dumbbell my rest anywhere on the body so long as at least one hand is in contact with the bell at all times