Warm up - 

Choose one: 800m run, or 2 laps ellipse, or 4 min spin bike, or 800 m row, or 4 min rope jumps. 


5 sets of:
shoulders to OH AHAP + 15 steps (frontward and backwards) OH carry

5 sets of:
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:

  1. Vets - Go a little heavier.

  2. Stay plastic with your sets. Let the weight of each set migrate up or down as needed.

  3. 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.