1) Tempo Overhead Squat: 5 x 4, adding weight only if form permits. Rest 90s.
– 31×1 Tempo
– Beginner: Goblet Box Squat wide stance: 5 x 5. Rest 90s.
2) 1-Arm DB Row w. rotation: 3 x 10 ea. Rest 60s.
10 Rounds of:
50 meter Heavy Sledpush
50 Meter Heavy Farmer Carry
Rest 60s after each set.
- Athletes choice of weight.
- Add weight to sled during workout if possible.
- 20:00 Cap
Or – Alternate Option –
8 Rounds of:
30s Bike, row, or ski erg for max cals
50 Meter Farmer Carry,
- Score = highest calorie round.
Make a note of your achievements in 'Open Gym'