A) E3MOM x 9 min (3 sets)

– 10 push press (build to a heavy UB set)

– 12 walking lunges AHAP (farmers carry hold)

 

B) 3 rounds for efficiency

– hand over hand rope pull x 1 lap (heavy but fast turnover)

– farmers carry x 1 lap (heavy but quick steps)

– single arm trap 3 raises x 8-10 reps/arm @ 2111

– hanging L-hold x 15-30 sec accumulated