Warm Up: 

Down and Backs or 400m Run 

• 10/10 Front Lat Delt raise 
• 20 sec dead hang from bar

3 rounds: 

• 50 YD Heavy Farmer Carry (Up and Back) 
• 10/10 Banded Trunk Twists 
• 20 tuck ups or In and outs 
• :40 Bike (60/50+ RPM) Slightly uncomfortable pace

3-3-3-3-3 Front Squat
*working up in weight each set 

Every 2 minutes for 18 minutes

• Row 10/8 Calories 
• 10 high step up 
• 10 Med Ball or DB Front Squat