Warm-up:

10-minute Coaches Choice

Strength:

 Four sets of:

Push Press x 3-5 reps

Rest 90 seconds

Strict Pull-Ups x 5-10 reps

Rest 90 seconds

Conditioning:

600 Meter Partnered Farmer’s Carry

Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees once back inside the gym.