Mixed modality
All at zone 2 pace (around 180bpm minus your age)
500m run, ruck or row
10 x Barbell thrusters (front squat into push press), 10 x chin ups
500m run, ruck or row
10 weighted walking lunges, 10 heavy Kettlebell swings
500m run, ruck or row
Max distance suitcase walk e/s
Max distance waiter's carry e/s
Scaling: 1 round is approx 10 mins
S: 1 round
M: 2 rounds
L: 4 rounds
XL: 6 rounds
Photo by Eduardo Cano Photo Co. on Unsplash