Warm up
3 rounds
50 m sled push (very light)
50 m sled pull (very light)
3 rounds
25 m lateral sled pull
25 m lateral sled pull
3 rounds
10 m lunge
10 m soldier kicks
3 rounds
10 m monkey hops
10 m lateral hops
Workout
5 rounds
12 T-Bar row
24 leg lifts (from back)
5 rounds
12 hanging leg lifts
12 side planks (pulse)
4 rounds
25 m bear crawl
25 m backwards bear crawl
50 m farmers carry (left hand)
50 m farmers carry (right hand)
4 rounds
50 m waiters carry (left hand)
50 m waiters carry (right hand)
4:00 row (max distance)