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1) Back Squat: 1 Reps Every 1:30 x 7 sets
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.
2) Top/Bottom Kettlebell Lunge: 5/side Every 2:00 x 5 sets
Perform this with one Kettlebell in the Front Rack and the other in the Farmer’s Carry position. Perform all 5 reps on 1 side, then switch legs and Kettlebell positioning for the other side.
3) 3 rounds for Max Reps:
1 minute Row/Bike/Ski
1 minute Double-undes
1 minute D-Ball Over the Shoulder 100/70
1 minute Rest
4) Run: 5K
Easy pace, heart rate at Zone 2/3
5) Sled Drag: 400m
Light. Focus on walking through your heels.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE