Essentials:
A.
4 Sets
Push Up Negatives x 10 reps @32A1
OT3min Marks
B.
3 Sets
Farmer Walk 50meters
Right arm waiters carry 25meters
Left arm waiters carry 25meters
OT3min Marks
+
5 Sets:
50 Meter Prowler or Sled Push (Light Load for fast turn over)
OT2.5min Marks
Fitness:
A.
4 Sets
Weighted Stationary Dip Negatives x 5 reps @32A1
OT3min Marks
B.
3 Sets
Farmer Walk 50meters
Right arm waiters carry 25meters
Left arm waiters carry 25meters
OT3min Marks
+
5 Sets:
50 Meter Prowler or Sled Push (Light Load for fast turn over)
OT2.5min Marks
Performance:
A.
4 Sets
Ring Dips x AMRAP
OT3min Marks
B.
3 Sets
Farmer Walk 50meters
Stone Carry 50meters
OT3min Marks
C.
5 Sets:
50 Meter Prowler or Sled Push (Light Load for fast turn over)
OT2.5min Marks
+
Competitor Session 2:
A
Push Press 10min to build to a heavy Single
B.
OTM 10min
Split Jerk x 1rep @80%