28 steps Farmer walk @ 3/4 BW +
2 steps walking lunge (w/ same weight)
:20 sec. rest
Transition from Farmer walk directly into lunge with weight still in-hand. Walk/ lunge can be weighted with kettlebells, dumbbells, bumper plates, sandbags. Baseline today is 3/4 bodyweight- scale up if desired/ needed, and down if fatigue alters form.
Then, skill work:
Jumprope variations (High-knee, double-unders, switch foot)
Breathing/ recovery (Rowing: 50m, 5 breaths, 40m, 4 breaths, 30m, 3 breaths, 20m, 2 breaths, 10m x 2. Airdyne: 20 revolutions, 3 breaths x 3, 10 revolutions, 3 breaths x 3. All @ 100% output.)