A. Warm-Up 

2 Rounds of: 

100 Foot Kettlebell Waiter Carry (50 ft per side) 

100 Foot Bear Crawl 

10-20 Reverse Lunges 

B. Strength 

15:00 EMOM (5 rounds)

Station 1 – Single Arm Dumbbell Strict Press x 5/side @ 2111

Station 2 – 12 Kettlebell Farmer’s Carry Reverse Lunges 

Station 3 – 10 Body Rows 

C. Conditioning 

3 Rounds for time of: 

400 Meter Run 

30 Dumbbell Plank Rows 

Level 1: Dumbbells (15-25/5-15)

Level 2: Dumbbells (30-50/20-35)