Performed according to the song… 1 60 foot farmers’ carry 2 sandbag clean and press 3 sandbag toss and chase 4 down and ups 5

A) Prep Flow 10 each Swing Squat Haloes Crush Presses Birddogs Stability, 2×20 each band pullaparts monster walks B) Skill – Get-ups Rolling 45s Practice

Recovery 1 A) 10 each of Back belly breaths Nods and nos Rock forward and back Birddogs Deadbugs Upper body rolls Lower body rolls B)

A) Prep 3m Flow 3m Crawl 3m 1 Swing/1 Squat 3m 5/5 Haloes and 5 Crush Press B) Strength I RFQ15 5 Heavy Swings 5

A) Prep Flow 2 rounds of 10 Each Swings Goblet squats Haloes Walking Lunges Birddogs B) Work Capacity 10m Max Down and Ups Rest 3m

A) Prep Flow 10 each Swings Goblet squats Haloes Walking lunges B) Strength 1 5 Rounds (15m Cap) 5/5 military press 5 floor presses 10