GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 PVC or plate Bench lying overhead stretch www.youtube.com/watch?v=16sLRdXA5Ik
5 Goblet squat @ tempo 3 sec down

STRENGTH
3 sets of:
10 Barbell hip thrust
50ft Barbell overhead walking lunge RX+ 115/80; RX 95/65; Master 75/45 (front rack)
50ft Double kettlebell overhead carry

ODD OBJECT/STRONGMAN
3 sets of:
5 Sandbag squats + 30ft sandbag carry (heavy)
100ft Farmers carry

PACING
2 sets of 500 m row @ 85%
– rest 1:00 between sets; match times each set

THERABANDS
1 set of:
10 each arm extension www.youtube.com/watch?time_continue=18&v=IzycM6gpd-o
10 each arm flexion www.youtube.com/watch?time_continue=14&v=oczyZSq5aRI
10 each arm internal rotation www.youtube.com/watch?time_continue=8&v=E7XscuSmIHs
10 each arm external rotation www.youtube.com/watch?time_continue=5&v=dnH_wSewCEA
10 each arm kneeling adduction www.youtube.com/watch?time_continue=15&v=CY_XTJGs18M
10 each arm abduction www.youtube.com/watch?v=hjQZQwnQ7E8