150m row
12 squats
9 sit-ups
6 push-ups
20m suitcase carry Left hand
20m waiters carry left hand (keep light focus on lock out)
20m suitcase carry right hand
20m waiters carry right hand
8 box jumps (quality, don’t let knees cave in)
8e/s single leg squats (to box or use band as support if needed)
X4
Five rounds
12cal Assault bike
50m farmers carry (choose challenging weight KBs or DBs)
15 empty barbell bicep curls
10 DB/KB tricep extensions each arm.
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