A: Strength
Bench Press 5rm
B: Conditioning
30min emom:
15m farmers carry 24/16kg kbs
10 push ups
15 squats
*Goal is to make it through the workout without failing a minute. Scale accordingly. If you fail a minute take the rest of the next minute to finish the set and get some extra rest.
C: Burner
500m row for time
D: Accessory:
3rfq:
Side lying KB bottom up hold x30sec/each arm
trap raises x10-15/each arm
Hinge rows x8-10