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400 Meter Jog or 500 Meter Row
Plate Warm Up 1x:
–10ea Rotations
–10ea Overhead Rotations
–10 Plate Swing
–10ea Plate Woodchop
–10 Alt. OH Lunge
–10 Alt. Lateral Lunge
–10 Squat + Plate Press Away
–10 Plate OH Squat
Weight should be between 10-25#.
Every 3-minutes for 5 Rounds:
20 Low Box Barbell Back Rack Step Ups
Use as heavy a load as you can manage.
Low Impact/Neutral:
Every 3-minutes for 5 Rounds
20 Low Box Barbell Step Up
-Easy Recovery Bike/Row w/ remaining time
Recovery/Downshift:
5 Rounds:
1 min 20 Low Box Barbell Step Up
2 min Recovery Bike or Row
5 Sets on the 3 Minute:
50′ Farmers Carry
50′ Front Rack Carry
50′ Overhead Carry
-Use the same weight for each carry and completely unbroken each set.
