1) Cycle through the following for 20 minutes
7-10 strict weighted pull-ups (hard banded assist or 5 5 second negatives)
10 Banded Resisted Step Back Lunges both ways, both legs (add weight if possible)
Heavy farmers carry 4 lengths
12-20 Weighted Hollow Rocks. Hold plate over head
2) For time:
4 Rounds
15 Box Overs (24/20) - Jumping is preferred but your call, if you think those will slow you down
30 No Push-up Burpees to plate (45)
3) 15 min AB ride
-steady but sustainable pace
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