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A. Front squat – 3×8@73%. New friends will do goblet squats, or lighter barbell squats, at your coach’s discretion.

B. With a partner, with one person working at a time:

Row 2 km, alternating every 500 m, then:

60 push-ups (scale up or down as needed)

10 laps suitcase carry

10 laps farmer’s carry.

Challenge yourself with the carries. You do not need to use the same weight(s) as your partner. Here’s a little extra twist – every time you tag off your partner, you will both do 2 burpees.

C. Tabata hollow (or tuck) holds.