Poor guy, he should have come to Wolf River where the lunk alarm is a PR bell!!
Fitness
A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 6-8 reps
(build up, using the first 2-3 sets to get to a heavy working weight)
Station 2 – Turkish Get-Ups x 2 reps each arm
(pause for 1 full second in each position of the get-up and focus on good positioning and stability)
Station 3 – 45-60 second Nose-to-Wall Handstand Hold
B.
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….
Performance
A.
Deadlift
5@75%
3@85%
1+@95%
Between sets, perform each of the following, for a total of 4 sets. You will do both movements between your work sets.
MU or MU transitions max reps
Handstand walks/partner assisted holds or nose to wall handstand hold
B.
Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips