WARM UP
EMOM for 5min complete:
20 split jumps + 10 air squats + :10sec dead hang + 5R/5L Cossack squats
Then,
Stretch
Then,
Build to heavy working sets
ADVANCED
STRENGTH
A) 60m farmer carry (heavy)
B) 40m d-Ball carry (heavy)
**4x – after each set complete MXE chin ups; rest as needed**
INTERMEDIATE
STRENGTH
A) 60m farmer carry (heavy)
B) 40m d-Ball carry (heavy)
**4x – after each set complete MXE banded chin ups; rest as needed**
BEGINNER
STRENGTH
A) 60m farmer carry
B) 40m d-Ball carry
**4x – after each set complete 3 banded chin ups; rest as needed**
ADVANCED
WORKOUT
:30sec to complete: 8/6cal bike
:90sec 2…20 wall balls 20/14
**10x – wall balls increase by 2 reps**
INTERMEDIATE
WORKOUT
:30sec to complete: 6/5 cal bike
:90sec 2…20 wall balls 14/10
**10x – wall balls increase by 2 reps**
BEGINNER
WORKOUT
:30sec bike
:90sec 1…10 wall ball ext 10
**10x – wall balls increase by 1 rep**