Warm up
3 rounds of:
200m row
5 cobra pushups
5 ring rows
10 lunges
Endurance
Part A - Rowing Benchmark
For time: 5,000m row
Time cap: 24 min
Part B
In 20 min, perform 4-5 sets for load and quality at each station:
Station 1: 1 min max distance sled push (sleds loaded with 230/125 lbs)
Station 2: 8 DB bench presses AHAP
Station 3: 40ft. single KB farmer's carry AHAP
Station 4: Max unbroken band assisted pullups
UES strength
Warm Up
2 Rounds
5 Sealpose Pushup to Down Dog
10 Single DB on Back/Neck Kang Squats
10/leg Single DB Crossody Romanian Deadlifts
1st Round of Warmup: 10 Deadlifts @ 50% 1 Rep Max
2nd Round of Warmup: 8 Deadlifts Reps @ 60% 1 Rep Max
Deadlift
Every 2:00 minutes for 10 Sets
3 Reps @ 85%-~90%
Start at 85% of 1RM and last set is Heaviest of Day ~90%
Deadlift Accessories
Every 4:00min for 3 Rounds:
8/leg Double DB Farmer Carry Reverse Lunges
20 Russian KB Swings
20 Weighted Medball Pulse Ups
20/side Weighted Medball Oblique Twist