A. Overhead squat – 5×3 (increase weight from last week).
B. Banded KB overhead walk for max distance – we did these at one of the team workouts this year, and they were fun and challenging. Basically you hold a sturdy dowel or light barbell overhead, with a kettlebell suspended from either end with a band (blue/purple bands work best). The KBs move and bounce, creating instability that you have to control.
C. Find the max weight that you can do for 1 lap of farmer’s carry. For many of you, the heavy KBs or DBs will be enough of a challenge here, but we will also use the farmer’s walk bars for the stronger people. (Pro tip: use wiiide, careful turns with farmer’s walk bars, and start the turn early.)
Another option would be to do some carries with fat grips. This will be less of a structural challenge, and more of a grip challenge.
D 3×10-25 GHD sit-ups. If you are new, do sets of 10-15 only.