Warm up

3 rounds (7 min cap)
10 banded good mornings
10/8 cal row
10 single DB bent over rows per side

Endurance

5 rounds for time:
500m/400m row
20 American KBS 32/24 kg
10 double DB farmer’s carry 50/35 lbs (1 rep = 25 ft. over AND back)
20 pullups

Time cap: 32 min

UES strength

Warm Up
:45sec Row/Bike/Ski
5/side Spiderman Lunge & Rotation
10 Double KB Front Rack Reverse Lunges
10 Double KB RDLs
5 Back Squats
1st Round @ Empty Barbell
2nd Round @ 50% 1RM Back Squat
Back Squat
In 15 Minutes with as many sets needed work up to a
5 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.
Suggested Warm Up
5 Reps @ 60% of 1RM Back Squat
5 Reps @ 70% of 1RM Back Squat
5 Reps @ 80% of 1RM Back Squat
5 Reps @ 80-85% of 1RM Back Squat
5 Reps @ 85%+ of 1RM Back Squat
Drop Sets
Back Squat Drop Sets
EMOM for 10 Mins
1 Reps @ 85% of Todays 5 Rep Heavy
Workout
AMRAP in 5 Minutes
1000m/750m Ski
With Time Left complete AMRAP of
25ft Burpee Broad Jumps (every 5 feet = 1 rep)

1 Min Rest –
AMRAP in 5 Minutes
50 Shuttles (25ft = 1 Rep)
With Time Left complete AMRAP of
DB Back Racked Lunges (every 5 feet = 1 rep)

1 Min Rest –
AMRAP in 5 Minutes
1000m/750m Row
With Time Left complete AMRAP of
Wallballs