10 Rounds of:
Single Arm Farmer Carry x 25m each (32/24kg)
30s Hard Eﬀort Row, Bike Ski Erg, or 50 meter Shuttle Sprint
*Score = what you ate for breakfast today. =)
3 Sets of:
20 Banded Lat Pulldowns
15 DB Front Raises (Bar or weighted stick if needed)
10 KB Hammer Curls (DB if needed)
Rest 10s between movements/60s after all 3.
Option #1: Run, Row, Bike, or Ski Erg for 10:00 at a comfortable pace (conversational).
Option #2: Sled Powerwalk x 10 minutes.
- Snatch Warm-Up
- Dirty Dancing Footwork Drill
- Segment Snatch Pull + Hang Snatch
Make a note of your achievements in 'Open Gym'