The bolts of your gates will be iron and bronze, and your strength will equal your days. Deuteronomy 33:25
“Hope for Refugees”
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.
