-Warm Up-


2 rounds


1 minute bike/row

6 single arm Russian swings

8 sciatic nerve flosses

10 functional progression 1

5 suitcase deadlifts each side



-Strength-


4 sets



30m single arm farmers carry

(GET HEAVY)


Superset with


30 second front rack static hold with 75% of your 1 RM front squat


Rest 2 minutes between sets



-WoD-


For time : 20 minute cap


50-40-30-20-10


Cals

AbMat Sit-ups


*athletes can choose bike or row