– STRENGTH –

5 sets of:

3 DB Bench Press @ RPE 8-9
50’ DB Farmer Carry @ tough weight

*Rest 1:30 in between sets.
*Suggested Farmer weight = 90s/70s

– WORKOUT OF THE DAY –

For Time:

From 0:00-3:00, complete:

400 Meter Run
Max Jerks

Rest 2:00 minutes

From 5:00-9:00, complete:

600 Meter Run
Max Jerks

Rest 2:00 minutes

From 11:00-16:00, complete:

800 Meter Run
Max Jerks

*Weight increases each round.

F: Female: 65/85/95
Male: 95/115/135

P: Female: 95/105/125
Male: 135/155/185

E: Female: 105/125/145
Male: 155/185/225