Strength
a) Box Squat – 5 Reps Every 2:30 x 10 Sets (Start at 60% & build to a heavy set)
b) Overhead Yoke Carry – 6x50ft (build to a heavy lap & walk slow)
c) Pec Flies (pulley at chest height) – 5×10
d) Trunk Rotations (pulley at chest height) – 3×12 each side
—Use 12″ box since that will get you below parallel. Sit down/back to the box, pause & try not to lean forward to initiate standing.
Conditioning
For Time w/ Partner
2 (60ft) Prowler Pushes EMOM for 10 minutes
—You will each do 1 lap/minute. Try to make it difficult to where it takes 15 Sec or so to complete the lap.