Workout: 8_15_26

Saturday

Warm Up

2 rounds: 250m Row 10 KB RDL 30s Gob Squat Sit 10 Alt  Push-Ups 10 Lunge Jumps 10 DB Strict Press  20-sec Dead Hang

Strength

15 min: 5 x HPC 8 x Heavy DB Bench Press 10 x Heavy Gob Squat 12 x S2S Ab Roll Out

Work

2-3x:   -15/12 cal SkiErg -10 DB Front Rack Walking Lunges  -15/12 cal Row -10 DB Push Press -15/12 cal Bike -Heavy Farmer Carry Then, with a partner, 2-3x: P1) – 10 cal Bike – 10 Alt DB Ground to Shoulder – 10 Lateral Box Step Overs – 3 cone Sprint P2) -Holds 2 heavy DBs/KBs in farmer position