A. 3x60sec farmer hold (build to a max load for an unbroken 60sec hold)

*rest 2min

-

B. 5 sets NFT:

30' hsw (or, 1-2 attempts at max distance, or progression work)(*advanced build staircase)

(*sub 30' perfect bear crawl w/foam roller on lumbar)

2 box jumps for height (build to highest elevation for a successful 2 rep)

ring O-course, or, 12alt archer ring rows @20X1

5-10 weighted GHD hip extensions @1112

*rest 60sec b/w sets