3 rounds as warm-up:
15m/side 1-arm Farmer’s walk
15m/side 1-arm overhead carry
:15/side plank
10:00 gymnastics and/or med ball & sandbag lifting practice – pick a couple movement and go back & forth again
+
Every 2:00 for 12:00 (2 sets of each):
1st: 20 steps DB death march – light, smooth, and controlled
2nd: 6 alternating Turkish get-ups
3rd: :60 bike/row OR 200m jog if it’s nice out
+
3-4 sets:
:30-:60 med ball bear OR double KB front rack hold (just a hold, no carry)
rest as needed
5:00-10:00 mobility work – coach-led
Post results to comments.