3 x 10/10, build
*half body off of bench

GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 10 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite side abs.

AMRAP 15
50 Meter Farmer’s Carry
500/400 Meter Row
Rest 1 Minute

MCx: 70/53
MAx: 53/35, 400/350
MVx: 35/26, 375/300

GOALS + GUIDANCE: Use a weight for the farmer’s carry that challenges your grip but allows you to move steadily without setting the dumbbells down. On the row, push hard but stay just below sprint pace so you don’t burn out early (sub 2 minutes for the 500/400m). During the built in rest, reset your breathing before starting the next carry. Target 3 to 4 rounds.