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Warm Up: 

Down and Backs or 400m Run 

  • 10/10 Front Lat Delt raise 
  • 20 sec dead hang from bar

 

3 rounds: 

  • 50 YD Heavy Farmer Carry (Up and Back) 
  • 10/10 Banded Trunk Twists 
  • 20 tuck ups or In and outs 
  • :40 Bike (60/50+ RPM) Slightly uncomfortable pace

 

3-3-3-3-3 Front Squat
*working up in weight each set 

 

Every 2 minutes for 18 minutes

  • Row 10/8 Calories 
  • 10 high step up 
  • 10 Med Ball or DB Front Squat