10 min of joint prep
long hollow walks x 1 length
A1. Arc rows x 6-8 reps x 4 sets; rest 90 sec
A2.A-Frame push ups x 10-12 reps x 4 sets; rest 90 sec.
NOTE: if you are doing B. Please separate A from B and do your Arc Rows as A only.
B. HSPU - If kipping, do 45 sec of work and 45 sec or rest x 7 sets
Strict? AMRAP in 5 minutes
C. Thrusters x 3-5 reps
sandbag carries x 200 meter run (should be fairly heavy. Women around 30 lbs and men, 50 lbs
farmer carries x 6 gym lengths up to 55 lbs/arm for women (use KBS or DBs) Men - up to 85 lbs/arm
rest 90 sec.
Thrusters: Advanced should aim to go heavier on this. Less advanced, who need the practice and more volume, can do: 7-9 reps at a lighter weight.