4 sets of:
8 Front Squats
20 second side plank (change side for the plank each round)
4 sets of:
30m Farmer Carry (heavy)
8-12 Ring Push ups (Scale to normal push ups if needed)
3 sets of:
12 Leg Raises
12 Deadbugs
Conditioning
Every 3 minutes for 4 sets (12 minutes) complete:
10 Calorie Assault Bike Sprint
Heavy Sled Push (up and back)
*Both done as fast as possible. More rest the faster it is completed.
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...
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