Warm-Up:
Two sets of:
Bent-over T Raises x 10 reps @ 2121
Bent-over Y Raises x 10 reps @ 2121
Bent-over I Raises x 10 reps
followed by…
Build to a 10-RM Ab Wheel Rollout
(wear a weight vest or place weight on upper back if possible)
Strongman Conditioning Session
A.
Two sets of:
300-Foot Overhead Yoke Carry
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
Rest 2-3 minutes
B.
Two sets of:
300-Foot Farmer’s Carry
(turn every 50 feet)
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Squats
50-Foot Sandbag Carry (bear hug)
5 Sandbag Clean & Presses
Finisher:
One set of:
150 Meter Prowler Sprint
(no stopping, embrace the grind)
Extra work:
Bicep/Tricep openers
FS: 60x2x3