...

Prep:
3 Sets:
30 sec AB
10/side Leg Swings
30 sec Forearm Plank
15 sec Air Squat Hold

Fitness

A. Goblet Squat

5 reps @ 33X1
Every 2min x4 sets

Building each set or staying heavy across. Each set should be moderately tough.

B. Every 3min x4 Sets

5 Back Squats @ 31X1
Max UB Ring Rows @ 1010 (No pausing)

C. 4 Sets:

100 ft Farmer Carry Tough weight
10 alt Front Rack Reverse Lunges From Rack Tough Weight
10 Air Squats
rest 90 sec

 

Essentials

A. Goblet Squat

5 reps @ 33X1
Every 2min x4 sets

Building each set or staying heavy across. Each set should be moderately tough.

B. Every 3min x4 Sets

3 Back Squats @ 33X1
Max UB Ring Rows @ 1010 (No pausing)

C. 4 Sets:

100 ft Farmer Carry Tough weight
10 alt Goblet Reverse Lunges Tough Weight
10 Air Squats
rest 90 sec

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