Every Minute (20:00)
Minute 1 - 50 Double Unders
Minute 2 - 3 Squat Snatch (135/95)
Minute 3 - 8x25ft Shuttle Run
Minute 4 - 15 V-Ups

Target time each minute: Sub 30 seconds
Time cap each minute: 45 seconds

Accumulate 3:00 (total):
-Dead Hang from Pull-Up Bar (Pronated grip)

*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.

• 1 min seal pose
• 1 min bicep stretch on wall
• 1 min tricep lacrosse ball smash (each side)