Skill – W/U – 3 x Farmers carry (heavy) down and back ½ the gym – 10 Strict Pull-up (sub box jumping eccentric) – Bear crawl down and back other ½ of the gym
Partner workout
400 – Air Squats
4000 – Meter Row
If there is an odd number (500/5000)
You will have 1 rower (2 if team of 3) and will alternate as needed
