Mobility: Hip (playlist video here)
Skill Practice Warm Up: Spend 8 minutes practicing Turkish Get Ups, doing at least 4 per side.
Strength: 3-3-3-3-3 Back or Box Squat (5 sets of 3 reps, increase weight with each set)
Super Set: 5×3 single arm DB row
Metabolic Conditioning: “Farmers Cardio 2.0“
7 MINUTES for distance. With a partner.
Partner AMRAP (As many METERS as possible)
Dumbbells – 50lbs, 35lbs, 15lbs
Choose one or the other, NOT both. You should be moving fast the whole 7 minutes. With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells as far as possible in 7 minutes. Partners take turns but one partner must carry the entire load – both DB’s at the same time (no splitting DB up); the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).
Scaling Guide: 400 – 1000m, Scale Up: 65lbs/45lbs
Coaching Tips: Don’t try and be a hero and go super long for each set. You are better off running faster and switching off more often. (Practice an efficient switch off before the MetCon starts.) If one person is more skilled at this than the other, they should carry the weights more so that the team goes farther!
Optional ‘Cash Out’: 12 kipping pull ups, 200m run, 3 rounds