Four sets each of:
• 20 lunges (push with your heels)
• 10 pullups (chest-to-bar, or as close as you
can manage)
• 10 weighted throws (hold the weight between
your leg, as if doing a kettlebell swing; generate
power by explosively extending your hips
to launch the weight out; chase it down where...
it lands)
• 15 dips (add weight if desired)
Four sets each of:
• 15 sledgehammer swings
• 10 rows (weight vest optional)
• 10 sandbag/kettlebell squat cleans and
presses
Two sets of:
• 50 yards farmer walks (carrying two weights
at your side)
• 50 yards one sided walk (carry a weight
slung over either shoulder; repeat with other
side)
• 50 yards overhead carry, one handed (carry
a weight overhead with one hand; repeat
with other hand)
• 50 yards overhead carry, two handed
You’ll make a total of 12 50-yard walks.
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