5 Suitcase deadlift
1 25 yd. Farmer walk
4 Suitcase deadlift
1 25 yd. Farmer walk
3 Suitcase deadlift
1 25 yd. Farmer walk
2 Suitcase deadlift
1 25 yd. Farmer walk
1 Suitcase deadlift
1 25 yd. Farmer walk
Lift and carry the heaviest manageable weight (same weight the entire time for both) with rigid posture, proper spinal and hip alignment, and wp-contentropriate tension. Use dumbbells, kettlebells, sandbags, or for less weight but just as much work, hold bumper plates between thumb and fingers.
Then:
50 Push-ups
“Pushup” options include pike, rings, handstand, inchworm, weighted, plyometric, airplane. Switch movements at 25 if you choose.