A,
5 Sets
Yoke Carry: 15m
Sandbag or DBall Ground to over Yoke: 8 reps
- Athlete Chooses the weight, treat it just like a heavy day. Superset Movements and rest as needed between sets.

B,
Row
5 x 500 meters
Notes: Rest 2 min between efforts
These are row sprints! See if you can keep each effort within :10 sec of one another so you should be thinking of 90-95% effort here for your first interval and hanging on for the rest!!

C,
4 Rounds
10 Cal assault Bike
15 GHD Sit Up
20 sec Hold at Top of Deadlift 102/70kg
Goal: sub 11 mins