A. Tof2 YGIG

5x6-8 Rope rows, on last rep hold at the top for 15 sec.


B. Work for 12-15 min

Practice lunging and presses variations


C. Work for 15 min

200 m Farmers carry

10-12 Alt. SB over shoulder

8-10 Side vaults (over boxes)*

*make a long wall down the middle of the gym with boxes placed end-to-end at 24” height