A. Rings practice – Pick an appropriate movement from each category, then do 5 max effort sets of each movement.
Pull – ring row, hinge row, ring pull-up, false-grip ring pull-up
Push – knee (or banded) ring push-ups, ring push-ups, ring dips
Hold (do these after you’ve completed all of your push/pull sets) – ring push-up support (hollow body), ring support, ring support with turnout.
B. With a partner:
Run 400 m / max distance suitcase carry
Switch roles
Run 400 m / max distance suitcase carry
Switch roles
Run 400 m / max distance farmer’s carry
Switch roles
Run 400 m / max distance farmer’s carry
Switch roles.
(i.e. Each person will run 4×400 m by the end of the workout.)
As you come back from the run, you may just pick up the weight(s) where they were left by your partner (if you’re using the same weights).
Scores will be: total work time, and total distance weight(s) are carried. Maybe keep a whiteboard at the end of the parking lot to tally your laps.