Movement Prep:

2 Rounds - Right Side 1st round, Left Side 2nd...

  • 10 Side-lying DB External Rotations
  • 1 Min Pec Smash w/Lax Ball

Warm-up:

2 Rounds...

  • 400m Run
  • 16 Alternating Reverse Lunges
  • 8 PVC See-saw Steps
  • 16 Mt. Climbers
  • 8 Hanging Shrugs
  • 16 Sit-ups

Strength:

15 Min Every 90 Seconds w/Partner

10-10-10-10-10 Suitcase Deadlift w/KB

Max Distance Farmer's Carry remainder of 90 Sec.

Alternate every 90 seconds w/partner

Conditioning:

9 Minute Ladder Climb: 1-2-3-4-5-6- 7- 8-?

  • Push-up
  • DB/KB Front-Rack Step-up - Right Leg (2 x 55/35 to 20"/16")
  • DB/KB Front-Rack Step-up - Left Leg (2 x 55/35 to 20"/16")

Scaling:

Box Push-ups and Unweighted Step-ups