MOBILITY
Ankles
Hips
Thoracic
Wrists
Front rack
1 BRACING STRENGTH
Farmers carry 5x30m
2 CONDITIONING
A) 5 Rounds
Row 400m
Reverse bear crawl 30m
100 Skips
B) 5 Rounds
Row 500m
Reverse bear crawl 30m
100 Double unders
OPTIONAL EXTRAS
Programmed work or
3 Rounds
90sec Sled push
90sec rest