Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Kettlebell Halos x 10 (5 each direction)

Followed by…

Two Sets:
Push Press x 5 (lightish weight or barbell only)
Overhead Alternating Reverse Lunges x 10 reps
Overhead Carry x 25 yards
Front Rack Carry x 25 yards
Front Rack Lunges x 10 reps

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

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