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