Date: Wednesday, July 31st

Warm-Up & Mobility: coaches choice

Skill: none

Strength: 4-5 Sets Trap Bar Deadlift + 100’ Carry 

Perform 1 Trap Bar Deadlift and carry for 50’. Set the bar down and turn around. Then perform another deadlift and carry the weight back 50’

Super Set: 12 Hollow Rocks

Conditioning: “Before The Mast”

Every 4 Minutes for 20 Minutes

  1. Cal Row
  2. Cal Bike
  3. KB Farmer Carry
  4. Sled March
  5. 600/800M Jog

Start at any station. Proceed in numerical order. The idea is to work at a moderate pace for 20 minutes.  

Guide: track reps and maintain, work hard for the minute

Scale up: heavy carry and sled

Coaching Notes: Strength; Share trap bars with a few people, be quick in transition and on changing the weights. Play around with the handles, high/ low. As you walk, focus on retracting the shoulders and keeping the abs down. 

Cash Out: Accumulate 30 Pull-Ups + 40 DB Strict Press + 50 Ring Rows

HPT: 3x 12 Tricep Rope Extensions + 12 Seated Incline DB Curls each arm