Warm Up:

500M Row

Twisting lunge 30’

Heel2Toe 30’

Cobra to downward dog x10

Squat to Stand x20

Torso twists x10

Kipping swings x 10



Back Squat



Increase weight ea set

This piece of the strength cycle will help build up muscular endurance.  Grind through those long sets.  Make sure you make weight increases properly to push yourself.  If the set of 10 felt easy, you went way too light.




Min 1 – 120′ Farmers carry (70/53 KB per arm)

Min 2 – 150M Row

Min 3 – 10 Toe 2 Bars

Goal should be to do each segment unbroken.


Scaling Options:

KB wt -> as needed


T2B -> K2E -> Hanging Knee raise


Cool Down:

Back roll to V-sit x 20


Couch stretch – 2 min per side

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