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Performance
A1: Front Squat; 4 x 3.3.3; rest 1 min
A2: HEAVY Farmer Carry; 4 x 50m; rest 2-3 minutes

Fitness
A1: DB Front Rack Squat @2011; 3 x 10-12; rest 30 sec
A2: Static Hang from the Bar; 3 x 30-60 sec; rest 30 sec
A3: Weighted Single Leg Hip Bridge @2111; 3 x 10-12; rest 30 sec
A4: Tricep Kick Back; 3 x 10-12 per arm; rest 30 sec

Conditioning
3 Rounds for Time
10 Goblet Squat
15 KB Swing
20 Sit-Ups
400m Run

A: 70/53
B: 53/35
C: 35/26



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