1000m beach run
Banded internal/external rotation Left
Banded internal/external rotation Right
Double DB/KB Prone row
across, or building gradually if needed
By Coach John
Friendship Farmer Carry
Partner A farmer carries 100m and then sprints back 100m without the KB, tags partner B, who runs 100m, picks up the KB and farmer carries it back 100m.
Note: The partner that is waiting does AMRAP air squats between tags.
Score: Farmer carry distance + Air Squats
4:00 (2:00 L/R) EACH
Forearm smash with ball or knee