STRONG 

200m Pinch Grip Carry

Hinge Opener
3 sets of 8-10 

200m Pec Stick Death March

Sandbag Squats & Carries
Every 2 minutes: 15-20 squats + a max effort carry. As heavy as possible.

Yates Rows & Rear Delt Flyes & Ab Wheel Rollouts & Double KB Swings
3-5 sets of 5-8 reps of each movement.

Sumo Deadlift
7 min EMOM: 3 reps. Increase weight each set.


STAMINA

Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250/200 Meter Row
Station 4 – 20 Wall Ball Shots (20/14 lbs)
Station 5 – 50 Double-Unders


WEIGHTLIFTING

No feet/hook clean from deficit
-progressively overload exercise, intensity should not exceed 70%
2(3)
4(2) go heavier

Hang clean (2 sec pause) from knee
Wave 1. (55% /3) (60% /3) (65% /2) (70% /2) (75% /1)
Wave 2. (60% /3) (65% /2) (70% /2)
Wave 3. (65% /2) (70% /1)

Back squats
Work to RPE 8 (only two reps left in tank), once established complete 4 sets
4(RPE8)

GHD Back extension pause
3(fatigue)

Multi-planar hip extension/abduction
3(fatigue)