1RM Back Squat then Tabata Air Squats.
400m Farmers Carry, (35 KB/DB for men /25 KB/DB for ladies)
100m Waiters Walk, Right Arm, (35/25)
100m Waiters Walk, Left Arm, (35/25)
300m Farmers Carry, (53 KBs for men, 35 KB/DB for ladies)
75m Waiters Walk, Right Arm, (53/35)
75m Waiters Walk, Left Arm, (53/35)
200m Farmers Carry, (70 KBs for men/53 KBs for ladies)
50m Waiters Walk, Right Arm, (70/53)
50m Waiters Walk, Left Arm, (70/53)
1-mile Sled Drag
3-5 rounds Not for time:
15 "Russian" kettlebell Swings (80/63)
15 GHD Situps
15 Back Extensions
15 Knees to Elbow
5 x 1000m Bike.
Saturday will be posted by friday.