A. GENERAL (5 min)3 sets1 min machine5 inchworm walks / 1 wall walk10 Samson stretch lunges
B. MOBILITY / ACTIVATION (4 min)1-2 sets10/10 RDL with reach, unweighted10/10 Single leg glute bridge
C. SPECIFIC (3 min)Ramp up & practice movements Part A
C2. SPECIFIC (2 min)1 Wall walk / ½ wall walk / 2 plank shoulder tap20 sec Cal machine2 Burpee jumping pull ups
3 sets50/50' Suitcase carry @ Heavy DB10/10 RDL DB switch @ Mod-HeavyRest 2:00
TC: 10 minutesScore: Weight on Farmer's CarryKG: N/A
Scaling OptionsBeginner25/25' Suitcase carry, moderate to light6/6 RDL DB switch, light
IntermediateAs written
EMOM 20Min 1- 5 wall walksMin 2- 15/12 Cal MachineMin 3- 10 Burpee pull upsMin 4- 15/12 Cal machine
TC: 20 minScore: Completion
Scaling optionsBeginnerMin 1- 16 Plank shoulder tapsMin 2- 15/12 Cal MachineMin 3- 5-7 Burpee jumping ring pull upMin 4- 15/12 Cal machine
IntermediateMin 1- 5 x ½ wall walksMin 2- 12/10 Cal MachineMin 3- 5-10 Burpee jumping pull upsMin 4- 12/10 Cal machine
Single arm bent over row3 x 6/6 @heavy
Upper back strength. Use DB or KB