Strength
Farmer Hold
Every 2:00 x 5 rounds - :60s hold with 2x70/50
Conditioning
Every 4:00 x 6 rounds
Rounds 1/3/5
50 calorie row or bike erg
Rounds 2/4/6
25 Burpees
Optional Cash Out
21-15-9
Barbell Curl
Push-Up
Strength
Farmer Hold
Every 2:00 x 5 rounds - :60s hold with 2x70/50
Conditioning
Every 4:00 x 6 rounds
Rounds 1/3/5
50 calorie row or bike erg
Rounds 2/4/6
25 Burpees
Optional Cash Out
21-15-9
Barbell Curl
Push-Up