| Warmup 8:00 clock: 100m suitcase carry/arm 10 hurdle steps each direction then spend the rest of the time accumulating reps of: 10 hollow rocks 10 arch ups |
| Workout 20:00 AMRAP 60m crush carry 40 lateral stepovers 20 bicep curls The goal here should be to use the same weight for all 3 movements. No weight–use a backpack kb/db–as written barbell–use a plate rx here would’ve been 35lb for guys and 25 pounds for ladies |
| Core Cashout 5:00 AMRAP 5 reverse crunches 10 hollow rocks |
| Extra Work 15 rounds of: :45 easy jog :45 @5k pace |
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