Warm up - 800m run, or 2 laps ellipse, or 4 min spin bike, or 800 m row, or 4 min rope jumps.
then,
5 sets of:
5 shoulders to OH AHAP + 15 steps (frontward and backwards) OH carry
5 sets of:
5 deadlifts AHAP + 15 steps (frontward & backwards) above knee carry
Post highest weight achieved per set to comments.
Daily Extras -
2 min plate switches
800 m row
2 min plate switches
Workout Notes:
- Vets - Go a little heavier.
- Stay plastic with your sets. Let the weight of each set migrate up or down as needed.
- Blood Circle - Also known as a safety circle. It is the area within the radius of your extended arm plus a 4' blade (think Samurai sword) extending from your hand. Anything/anyone within that area is susceptible to injury if the blade touches them. At GPP the "Blood Circle" is within the area where someone may become injured if a weight is dropped.
It's super simple, you commit to 40 workouts (I'll program 26 of them), do them and get a reward. Actually, you'd get more fitness too! It's a twofer!