600m run once
3 rounds
Light KB windmills x10ea (8lbs)
Light kB Swings x10 ea (10lbs)
KB S/L Deadlifts x10 each
Landmine Deadlifts
5×8 @70% + DB front delt raise (8/10) x12
+DB Flys x12
Landmine Log Jammers 4x6ea (10-15lbs)+ banded straight leg KB deadlifts x12 (25/30) (Low Band)
2 rounds
Ab mat sit-ups x20
Pulse ups x20
Seated knee tucks x20
2 rounds for time
200m run
20 KB swings (25/30)
10 push ups
10 Deadlifts (65lbs)
10 push ups
20 KB goblet reverse lunges (same as Swings)
#204 Barbell Club
Warm up
500m Row
Banded Flys x20ttl
Banded cross shoulder stretch :30 sec
Bench Press 5×6 @ 75% and build it up from there. Super set with Heavy Farmer Carry 200 ft (35lbs)
Barbell Curls 4×10 + Pull ups x6-8
3 rounds
Goblet Squats x20 (20/25lbs)
DB Low Rows x20 (12/15)
DB wide Curls x20 (8/10)
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