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A. Deadlift – 1×10@65%, 2×5@78%, 1×10@65%.

B. With a partner:

Run 400 m, then:

5 rounds of: 1 lap sled pull / 1 lap farmer’s carry, switch roles

Then run 400 m. (i.e. Run once at the beginning, and once at the end.)

Sled weights should be at least 3/4 BWT for men, 1/2 BWT for women. Aim for a weight that allows you to move at roughly the same pace as your partner doing the farmer’s carry. Prescribed weights for the carry are 2×70 lbs for men, and 2×44 lbs for women.

**We are having a team workout tomorrow from 10 am to 11:30 am. All current members and On Ramp members are welcome to attend!**