400 m Sled Drag for time
* Use a moderate load that allows the athlete to keep moving for the full 400 m effort.
* Goal times should be between 4-6 min.

Or

400 m Heavy Object Carry
* Use a sandbag, KB, DB, or anything you have in your gym. Heavy. Shoot for a 4-6 min effort.
* They will need to put the object down at least 4 times during the 400 m.

Rx+
21 Air Squats
15 SDHPs (115/75 lb.)
9 Alt. Barbell Wipers
AMRAP 12 min.

Rx
21 Air Squats
15 SDHPs (95/65 lb.)
9 Alt. Barbell Wipers
AMRAP 12 min.

Fitness
21 Air Squats
15 SDHPs
9 Alt. Barbell/DB Wipers
AMRAP 12 min.

21 Air Squats
18 DB Single-arm SDHPs – 9 each side
9 Alt. Dumbbell Wipers
AMRAP 12 min.