A. Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings
A. Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)
A. Five sets of:
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed
B. Three sets of:
Box Bridge Handstand Push Ups to Deficit of your choice x Max Reps
Rest as needed
C. For time:
20/15 Muscle-Ups
30 Deadlifts (225/155 lbs)
40 Box Jump-Overs (24″/20″)
50 Wall Ball Shots (20/14 lbs)
60 Calorie Row
50 Wall Ball Shots (20/14 lbs)
40 Box Jump-Overs (24″/20″)
30 Deadlifts (225/155 lbs)
20/15 Muscle-Ups
D. For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.