600/500 Meter Row
200 Meter Farmer Carry
20 Broad Jumps
500/400 Meter Row
200 Meter Farmer Carry
20 DB Suitcase Lunges
400/300 Meter Row
200 Meter Farmer Carry
20 Broad Jumps
300/200 Meter Row
200 Meter Farmer Carry
20 DB Suitcase Lunges

MCx; 50/35
MAx: 35/20
MVx; 25/15

GOALS + GUIDANCE: Spend 2-2:15 minutes on the first row, 2 minutes on the second row, 1:30-1:45 on the third, and :60-:75 on the last (scale meters to meet this time domain). Use moderately heavy dumbbells for the farmer’s carry. You should be able to carry them 100 meters before having to break. For the broad jumps, try to jump 4 feet every time (that’s the width of a rubber mat). If you can jump further, great try two mats. Scale by jumping the distance that feels right for you, OR jump UP to something (mat, box, etc.,) For the db lunges (20 total), use the same dumbbells you used for the farmer carry and hold them in the same position. Target 20 minutes.