Warm up

Row 500m/400m, then
2 rounds:
16 alternating lunges
8/arm single arm KBS

Endurance

Every 11 min for 3 rounds, each for time:
20/16 cal ski
30m double KB farmer’s carry 32/24 kg (100 ft.)
40 wall balls 20/14 lbs
50/40 cal row

UES strength

Warm Up
2 Rounds (6 Minute Cap)
5 Boot Strappers
8 Ring Body Saws
5/leg Double DB Farmer Hold Bulgarian Split Squats @ 6/10 RPE
Back Squats
1st Round: 10 Back Squats@ Empty Barbell
2nd Round: 8 Back Squats @ 50% 1RM Back Squat
Back Squat
In 15 Minutes with as many sets needed work up to a
8 Rep HEAVY
*This is not a MAX – last set should feel like you can either do one more rep or put a few more weight on.
Rest 2-3 minutes between sets. Aim for 3-4 sets total.
Suggested Warm Up
8 Reps @ 60% of 1RM Back Squat
8 Reps @ 70% of 1RM Back Squat
8 Reps @ 80% of 1RM Back Squat
8 Reps @ 85% of 1RM Back Squat
Drop Sets
Back Squat Drop Sets
EMOM for 10 Mins
1 Reps @ 83% of 8 Rep Heavy
Zone 2 Workout
Partner Workout
For Time:
5000m Row
*Partner moving onto the rower must complete 50 Double Unders before rowing each time.
Example: Partner 1 Rows 500m as soon as Partner 1 stops rowing at 500m Partner 2 does 50 Double-Unders
Individual
5 Rounds:
500m Row
50 Double-Unders
1 minute rest