Warm up
2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks
Endurance
35 min partner AMRAP, in teams of 2, one partner working at a time, split evenly:
1,000m/800m row
50 American KBS 24/16 kg
1,000m run
50 toes to bars
1,000m/800m ski
50 air squats
1,000m/800m row
50 handstand pushups
Note: Each partner runs 500m (1 lap around the block), while the other partner rests.
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
2 Reps @ 90%-~95%
Start at ~90% of 1RM and last set is Heaviest of Day ~95%
Deadlift Accessories
Every 4:00min for 3 Rounds:
8 Barbell RDL
10 Weighted Hip Thrusts
10 Single Arm KB Sit Ups (left)
10 Single Arm KB Sit Ups (right)