Two sets of:

Bent-over T Raises x 10 reps @ 2121

Bent-over Y Raises x 10 reps @ 2121

Bent-over I Raises x 10 reps

followed by…

Build to a 10-RM Ab Wheel Rollout

(wear a weight vest or place weight on upper back if possible)

Strongman Conditioning Session


Two sets of:

300-Foot Overhead Yoke Carry

*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.

Rest 2-3 minutes


Two sets of:

300-Foot Farmer’s Carry

(turn every 50 feet)

Rest 2-3 minutes


Complete as many rounds and reps as possible in 6 minutes of:

5 Sandbag Squats

50-Foot Sandbag Carry (bear hug)

5 Sandbag Clean & Presses


One set of:

150 Meter Prowler Sprint

(no stopping, embrace the grind)

Extra work:

Bicep/Tricep openers

FS: 60x2x3