“Movement Review
Athletes prepare equipment and complete 5-10 reps/cals”

5 Rounds
1:00 Farmers Carry
15 Double KB Deadlifts
10 Box Jumps
400m Row
10 Box Jumps
15 Ring Rows
1:00 Plank Hold
*Rest till nearest top of minute or half minute mark to start farmers carry
(35:00 CAP)

Intent: This workout has a challenging mix of Grip and core. The Farmers Carry should be as heavy as the athlete can do the Double KB Deadlifts, as they will be the same. Challenge them to go right from the minute of carrying into the Deadlifts. If an athlete doesn’t go straight through on the minute of carrying and the minute plank, make sure they note when they broke and then have them accumulate the remaining time after a quick rest. The rest at the end of the round is just to make it easier to count the time frame of the Farmers Carry.

If Time alots:
Coach Led Ab Work or Stretch