A.
4 sets of:
A1. Push-Press x 6-8 reps
Rest 60 seconds
A2. Side Planks x 30 seconds each side
Rest 60 seconds
A3. Pull-Ups x 5 reps @ 3111. Sub 5 negatives and 10 DB curls if you can not complete the pull-ups.
Rest 60 seconds
B.
800 Meter Partnered Farmer’s Carry. 1 carries, 1 runs along side, switch when you need.
Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.
*please do not drop weights.
Performance:
A. Dedicated mobility session. Foam roll, stretch, get in Crossover Symmetry etc.,
B. 20-30 mins Z1 work.
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