Warm-Up:
– 1000m Row or 4:00 Air Assault
Dynamic Flex:
– Floor Series
PreHab:
– Birddog 2 x 10E

Conditioning:
28:00 Alternating EMOM
– 5 Half Kneeling Landmine Press – Right
– 1-2 Rope Climbs
– 5 Half Kneeling Landmine Press – Left
– 5 Barbell Inverted Row (feet up if possible)
Rest 2:00
@ 30:00 Mark – 300m (150m E) Single Arm Farmers Carry – AHAP

Recovery:
– Fab Four
– Twisted Cross
– Wall Calf