With a partner:

100-m farmers carry
(2x 16/24kg)
300 row ( each )
30 KB goblet squats (16/24 kg)

– Partners complete row each and split
goblet squats and farmers carries as desired.
RPE 6

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Goal & Intensity
-Build aerobic capacity, grip strength, and leg endurance.
-Partner format allows steady work with manageable fatigue.
-Long, steady effort for 30 minutes.
You should move continuously with controlled breathing.
RPE 6 - You should be able to keep a conversation pace throughout.
Coach’s Tip
Break carries and squats early to avoid grip and leg fatigue.
Use the row as a steady, controlled effort to recover.