DATE

2022/08/13 SAMSTAG Lessonplan

For time with a partner:
200-m DB farmers carry (35/50 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

TIMECAP: 25:00

DYNAMIC WARM-UP
1 set:
200-m run
:30 shoulder taps
:30 inchworms

1 set:
200-m run
:30 (2 shoulder taps + 1 push-up)
:30 air squats

1 set:
200-m run
:20 samson stretch/side

DB MAN MAKERS | 6:00
4 DB renegade rows w/ push-ups
3 DB ground-to-overhead
2 DB man makers

1 set:
2-3 DB man makers/partner
– Use workout weight

DB FARMERS & FRONT-RACK CARRY | 4:00
1 set:
50-ft DB farmers carry/partner
– Rest :20
50-ft DB front-rack carry/partner

1 set:
50-ft DB farmers carry/partner
50-ft DB front-rack carry/partner
– Run with the DBs

COOL DOWN | 8:00
3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.