0. Warmup
Waiter Carry + Suitcase Carry x 200 meters (switch hand positions every 50 meters)
20 Half Turkish Get-Ups (nasal breathing only)
(partition reps as needed)
Then…
A. Strength
3 sets of:
Station 1 – Unsupported Seated Dumbbell Press x 10 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
B. Conditioning
3 rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups
