Warm up:
200 m Run/Row
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 -
Child's Pose with grip stretch
Lower Back and Piriformis Stretches
Post thoughts and weight used for farmer carries, per round, to comments
