Warm-Up.
Overhead Movement Prep
Followed by…
200-meter Suitcase + Waiter Carry (switch hands as needed)
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Strict Toes-to-Bar x 8-10 reps @ 3011
B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
10 Strict Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.