STAMINA 

2,000m Row

Into…

5 Rounds
15 Weighted AB-Mat Sit Ups
12 Bench Press 135/75
9 Dual KB Goblet Squat 53/35
6/3 Strict Pull-Ups
:30 Sec Max Cal AB

Rest 1-2 Min


STRONG

4 sets 10 reps
Sb or kB front rack squat
Pause 1 sec at parallel each rep

5 min emom
4 Sb/single Db/kb oh press
5 squats

3 sets
Sb/kb dimmel deadlift x 8 slow
1 max height Sb toss

Conventional deadlift
6 sets 3 reps @ 85%
1 amrap set at 80-85%

1 set
Max distance farmer carry with 2 heavy kb’s. Pick up and carry back.