Monday

Work Capacity
NOT for time:
400m walk carrying sandbag 80-100lbs/40-60lbs
1st 100m every ten steps stop and perform 5x Zercher squats
2nd 100m every ten steps stop and perform 2x sandbag shouldering
3rd 100m every ten steps stop and perform 2x clean and press
4th 100m every ten steps stop and perform 5x bent over rows

Note: M/F prescribed loading. Today's session is a gut-check. Walking around a track with a sandbag, that weighs as much as half your bodyweight or more, is taxing. Stopping every ten steps to perform an exercise adds up quick. For the first 100m do not put the sandbag down at all, take your steps, perform your squats and leave the bag in that baby cradle position as you progress forward. This will get your heart beat thumping. You will find some relief the second you get to drop the bag before shouldering the load once each side. Keep going. The clean and press section is where your mental fitness will grow. Two reps, carry forward; just step it out and don't stop grinding. The last portion requires you to bend over and maintain a flat back and fully engaged mid section, you are almost home free. You can do this, show up!