10 Bodyweight row
10 Single kettlebell front squat (45lb. W, 65lb. M)
Front squat is performed with kettlebell in the clean rack position. Alternate arms as desired. If the designated weight creates or forces a compromised position, make an immediate adjustment.
Sled drag (15yd. each, total 400lb. W, 600lb. M)
”Drag” = forward, and “Pull” = backward.
Move as much weight as possible in the initial trip and move remaining weight in the fewest possible trips.
5, 5, 5, 5
Weight increases each set (denoted by commas between).
Rest as needed between sets (up to 1 minute).
Start no higher than 40% of 1RM, and finish no higher than 80% of 1RM.