Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
200M Run
15 Band Good Morning
30 Second Dead Hang
Round 2
100M Farmer Carry
15 KB Swings
Strength
Deadlifts ~ 16 Minutes
Deadlift With a 3 Second Eccentric
1 Warm-up Set X 10 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 8-9/10) / Rest 60-120 Seconds
WOD
15 Minutes ~ In Pairs ~ Split Work
COMPETITIVE
100 KB Swings (70/50)
200M Single Arm Farmer Carry
PERFORMANCE
100 KB Swings (50/35)
200M Single Arm Farmer Carry
LIFESTYLE
100 KB Swings
200M Single Arm Farmer Carry