Day 1
5-6 Sets
8 Bench Press
12 Bent Over Rows
Partner Workout
30-40-50-60-50-40-30
Lunges
Situps
Kettlebell Swings
Day 2
5 Rounds
100ft Single Arm OH Carry Left
100ft Single Arm OH Carry Right
100ft Double OH Carry
100ft Suitcase Carry
Rest as needed between rounds
Complete as many rounds as possible in 20 mins of:
14 Deadlifts, 185/125 lbs
14 Dumbbell Push Press, 30/20 lbs
Run, 200 m
Day 3
1:1 Work Rest Ratio
500m Row
400m Row
300m Row
200m Row
100m Row
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press