Warm Up
1 ROUND
100m Run
:30 Farmers Hold
10 Wall Ball Push Press
:30 Bar Hang
Into…
1 ROUND
100m Run
:30 Farmers Hold
10 Wall Ball Front Squats
10 Scap Pull-Ups
Into…
1 ROUND
100m Run
:30 Farmer’s Hold
10 Wall Balls
10 Kip Swings
Partner Workout
IN TEAMS OF 2…
AMRAP x 21 MINUTES
P1 completes 100m KB Farmer Carry
P2 completes AMRAP
8 Burpees
8 Wall balls
8 Pull ups
*Then switch partners.
POST-WORKOUT STRENGTH
2-3 SETS
10 DB Bent Over Reverse Flyes
10/10 DB Tricep Kick Backs
20 Single DB Bicep Curls