2 x 5 (up to) 80% of 2RM
1 x 10 @ 70%
1 x 15 @ 40-50%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 rounds of:
Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.
2 minutes rest, and then, 2 timed rounds of:
20 calories Airdyne
20 Bodyweight row (Change hand position/ implement as desired)
:20 sec. rest
Stay within designated rest, and take less if you need it- standardize breathing, focus on mechanics, and mitigate fatigue by putting your mind elsewhere. Match time (and effort) from round one into round two.
And finally, with a partner:
Accumulate 5 minutes Farmer hold @ combined bodyweight
Strategize however you choose, and hold whatever objects you choose.
Ex. Partner 1: 200lbs. + partner 2: 170lbs = 370lbs. held in Farmer position.
Total combined bodyweight must be held off the ground at one time for clock to run- when part of the weight drops, the clock stops.