6.14.2019

Warm up:

1000m beach run
then
2x10ea
Ring row
Banded internal/external rotation Left
Banded internal/external rotation Right

Strength:

Double DB/KB Prone row
5×12
across, or building gradually if needed
rest 2:00-3:00

Conditioning:

By Coach John
AMRAP 15:00
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.
Repeat.

Note: The partner that is waiting does AMRAP air squats between tags.

Score: Farmer carry distance + Air Squats

Recovery:

4:00 (2:00 L/R) EACH
Forearm smash with ball or knee
T-spine smash