1) Every 4:00 x 5 sets:

50m/side Suitcase Farmers Carry 


100m D-Ball Bear Carry

Load these appropriately, i.e. heavy. You have 4 minutes to get this done so make it tough, you shouldn’t be carrying everything unbroken the entire time.

2) AQAP:

800m Run

50 Knees-up

30 Ball Slams 40/30

Extra Work:

3) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side and then switch to the other. Focus on position over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE