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Conditioning:

8 Devils press (2 x 50/35)

50-ft Overhead carry (2 x 50/35)

20/16 Calories biked

8 Sandbag squats (100/75)

50-ft Sandbag bear hug carry

20/16 Calories skied/rowed*

…now reverse!

For time

(12:00 cap)

*Athlete chooses whether they ski or row at the end of the descent, then they do the opposite as they start the reverse.

†Levels:

• Intermediate/70+ Advanced: Rep count same as advance, (2 x 40/30) DP, (75/50) SB
• Beginner/70+ Scaled: 6 DP (2 x 30/20), 50-ft, 15/12 cal bike, 6 SB sq (50/30), 50-ft, 15/12 cal ski/row

Strength:

Overhead Squat

Spend 8 minutes warming up to 70-75% of 1-rm OHS, then…

On a 2:00 clock,

Increase load each set, with 1-2 reps per set, building to a heavy 1-rep max

5 sets for max load

Post results and experiences in the comments