- RX -For time with a partner:1,000-m row400-m weighted front carry (70/100 lb)100 GHD sit-ups400-m weighted front carry1,000-m row- Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.- Divide work as needed, with one person working at a time.
- INTERMEDIATE -For time with a partner:1,000-m row400-m weighted front carry (50/70 lb)100 GHD sit-ups to parallel400-m weighted front carry1,000-m row- Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.- Divide work as needed, with one person working at a time.
- BEGINNER -For time with a partner:800-m row400-m weighted front carry (35/50 lb)100 sit-ups400-m weighted front carry800-m row- Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.- Divide work as needed, with one person working at a time.
Dynamic warm-up | 6:001 set::20 easy row:20 moderate row:20 hard row:20 inch worms + push-up1 set::20 easy row:20 moderate row:20 hard row:20 superman hold1 set::20 easy row:20 moderate row:20 hard row:20 hollow hold1 round:200-m row
1 set:1:00 foam roll upper back1:00 foam roll lower back, left side1:00 foam roll lower back, right side