Warm Up

3 minutes Jumprope

Then 2 Rounds

  • 1 Length Walking Lunge
  • 1 Length Bear Crawl
  • 10 Scap Push Ups


4 Sets

  • A1: Alt. Front Racked Reverse Lunges x 6-8 per @ 2010 – Rest 60 seconds
  • A2: Nose to Wall Handstand Hold x 45-60 seconds OR 3-4 Wall Walks – Rest 60 seconds


In teams of 2, partners will perform a 800m Farmers Carry (As heavy as possible).

Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 Burpees upon returning to the gym at the half-way and finish.

-Post your total working time, the load used, and the total number of Burpees for your team.

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