Warm-up: Joint Mobility/Dynamic

Strength/Conditioning:

“Row n’ Carry”

5 Rounds

5 x Stone Rows
100 Foot Heavy farmers Walk

*The Stone Row is simply a bent over row using a stone from the ground. If you don’t have a stone you can use a sandbag, keg or loaded end of a barbell just get your hands on something award and row it
*You may use any implement or carry method you like for your efforts

Speed:

Sled Push 6x50ft

*Rest 60 seconds between efforts

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)