15 min dynamic hip and run based warm up


3 rounds

Row 500 meters

200 meter farmers carry #54-70 Kettle bells or dumbbells each hand (try not to drop kettle bells- no big deal if you do)

10 thrusters light weight

10 walking Lunges front racked (same weight as thrusters)



400 meter walk cool down after 3 rounds.

Leave a comment