Warm-up: 0:00-10:00

Workout Prep
1 set (at workout pace):
500m Bike Erg
15ft Bear Hug Sandbag Carry (at workout weight)
10ft Handstand Walk

Metcon: 12:00-42:00

4,000m Bike Erg (OR 2000m Row OR 1600m Run)
40yd (120ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
60yd (180ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
80yd (240ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk

*RX’D Sub for Sandbag Bear Hug Carry = 2×70/53 (KB or DB) Front Rack Carry.

Strength/Skill: 45:00-55:00

10 Sets (New set every minute)
1 Front Squat @70-80% 1RM Front Squat

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

10x 5 Second Cobra
2 Minute Bench Stretch Thoracic Spine
2 Minute Bench Stretch for Lats

Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Bike Erg (easy to moderate)
:30 Bear Hug Sandbag Hold (light to moderate load)
:15 Free Handstand Hold OR :30 Handstand Hold
-Then-
Warm up to Sandbag Weight and Handstand Walk.