200m Run then 2rds of:

Half Keeling Single Arm Dumbbell Press x 6 each

Single Arm Overhead Dumbbell Walking Lunge Steps x 6 each

Ring Row x 4 with 20sec Isometric Hold on Last Rep


3 sets

1a) Alternating Front Rack Reverse Lunges x 12 total

1b) Strict Supinated Grip Chest to Bar Pull-up x 6-8 reps

Workout of the Day:

As many rounds and reps as possible in 10 minutes of:

5 Dumbbell Burpee Deadlifts

5 Dumbbell Front Rack Squats

5 Dumbbell Push Press

40ft Front Rack Carry

40ft Farmer’s Carry

Rx 35/20

Rx+ 50/35

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