5:00-10:00 sandbag & med ball play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
+
A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 2-2-2-2, 31X1; 2:30 rest
B. Shoulder-to-overhead, build quickly to a tough 5
C. L-sit on parallettes, 1 x max hold w/feet over a big 45 lb plate
+
For time w/a partner, trading off every 500m:
5000m row
OR
5 sets:
500m row @ best pace sustainable within and across all sets
2:00 walk rest
Post results to comments.
A. Shoulder press, 5-5-5 @ 100-110-120, 31X1; 2:00 rest
+
Not for time:
1-arm Farmer’s walk out to tracks and back, did a few reps of assorted 1-arm KB movements at every switch (30-50 steps), 70
DND
+
A. 255-275-300-330#
B. DND
C. 41 seconds.
+
Complete. 1:44 with one that got
Away at 1:45.