Prep:
3 Sets:
20 Mountain Climbers
20-30 sec/side Side Plank

Fitness

A. 3 Sets:

8/leg RNT Reverse Lunge
50’/arm SA Farmer Carry Tough Weights
rest as needed

B. 4 Sets:

Every 3min:
4 Back Squats 30X1
2-3 Strict Pronated Pull Ups

Can do wtd PU if possible. Back Squats are tough weights across w/ some building but small increments

C. AMRAP10

5 TTB
10 DB Box Step Overs 50/35 24/20 (One DB)
15 cal Row

Can hold DB anyway

 

Essentials

A. 3 Sets:

8/leg RNT Reverse Lunge
50’/arm SA Farmer Carry Tough Weights
rest as needed

B. 4 Sets:

Every 3min:
4 Back Squats 30X1
10 Ring Rows @ 1010 (Pick tough ring height)

Back Squats are tough weights across w/ some building but small increments

C. AMRAP10

5 Knee Raises
10 DB Box Step Overs 35/20 (One DB)
15 cal Row

Can hold DB anyway