250m DB Farmer’s Carry (heavy, swap weights as often as needed) (R+60/40, Rx 50/30)
100 Wall Ball (R+20/14, Rx 16/12)
250m Farmer’s Carry
100 Overs Unders (R+30/24″, Rx24/20")
250m Farmer’s Carry
Partition the reps however you would like.
Over Unders = With a box and a PVC pipe. Laid the PVC pipe over the top of the box and wt it down with a 10lb plate. The movement of the over under consist of crawling under the PVC pipe and then jumping over the PVC pipe. Crawling under and jumping over counts as one rep.
Partners alternate whole rounds for time and complete 4 rounds each person of:
250m Row
5 DB Single-Arm Push Press (5 reps each arm) (R+60/40, Rx 50/30)
10 DB Goblet Squats
300m Shuttle Run (3x100m)
(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)
10 Wall sit med ball pass (R+/Rx 20#, entire team sits against wall and passes ball to neighbor until the last team member taps the wall for 1 rep, then back other direction)
100 Med ball ground to over shoulder (R+40/20, Rx 16/14, all 4 work at once, but you cannot advance until your teammates finish)
100 plank knees to elbow (hold plank and brings one knee to opposite elbow, all 4 work at once, but you cannot advance until your teammates finish)
