Popeye

Warm up:

200 m Run/Row

3 Yoga Worms

6 Toe Touch Squat to Alt Reach (R+L=1)

6 - 90/90 Hip Switch (R+L=1)

Then complete one of the following options-

Option 1 > 3 Months:

30 Deadlifts 95/135

10 Pullups

100 m DB Farmer Carry AHAP

Rest 3 Minutes

20 Deadlifts 95/135

15 Pullups

100 m DB Farmer Carry AHAP

Rest 3 Minutes

10 Deadlifts 95/135

20 Pullups

100 m DB Farmer Carry AHAP

Option 2 < 3 Months:

30 Deadlifts 65/95

10 Pullups

100 m DB Farmer Carry AHAP

Rest 3 Minutes

20 Deadlifts 65/95

15 Pullups

100 m DB Farmer Carry AHAP

Rest 3 Minutes

10 Deadlifts 65/95

20 Pullups

100 m DB Farmer Carry AHAP

Option 3 < 1 Month:

15 Deadlifts 45/65

5 Pullups

50 m DB Farmer Carry AHAP

Rest 3 Minutes

10 Deadlifts 45/65

10 Pullups

50 m DB Farmer Carry AHAP

Rest 3 Minutes

5 Deadlifts 45/65

15 Pullups

50 m DB Farmer Carry AHAP

Cool Down: 3 x 30 seconds, each side -

T-Spine with Foam Roller

Child's Pose with grip stretch

Lower Back and Piriformis Stretches

QL Stretch

Post thoughts and weight used for farmer carries, per round, to comments

Daughter (Holly) and Dad (Bryan) with a little healthy push during the run.