Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Front Squat 2-3-3-3-3-3-3-3
Front Squat 1×2,7×3@80%
– Complete a set every 90 seconds, on the 2nd – 8th set complete 3 reps –
* Use same weight for all 8 sets
Tails
Teams of 2
3000/2500m Row
– Partner Farmer Carry Hold (70s/50s) –
* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *
* Male/Female Team = 2750m Row
Accessory
3 sets
10-15 Deficit Push Ups
20 Hip Extensions (OR 25 Superman)
– into –
2 min forearm smash with end of barbell
