Friday, August 5th, 2022

3 rounds

1 minute cardio of choice
12 ring rows
2 gym length invicible hurdle step overs
30 seconds alternating forearm to high plank

30 seconds on / 1 minute off x 4 rounds

overhead barbell hold march

30 seconds on / 1 minute off x 4 rounds
back rack barbell hold march

* similar to strongman yolk training these hold should be heavy. The back rack hold should be heavier than the overhead hold

For time in pairs split the work (30 minute cap)

1600m bike
160 air squats

1600m run
160 push-ups

1600m row
160 sit-ups