Carry the Fire


Run 800m


Shoulder ROM

Lift of the Day:

Push Press

5 sets of 5 reps

15 Minutes
Start at 50% of C&J increase with success

Single Arm Press

3 sets of 10 reps on each arm
Use dumbbell or kettlebell.

Skills & Technique: (Click below for links to more info)


Carry the Fire

Farmer's Carry 200m 32/24 kg per hand

5 Rounds for time.
90 seconds rest between rounds.
Target Time: 17 - 22 Minutes