Strongman 3.2

1500

1) warmup: band hip flexor openers
2) biceps triceps openers, 4 kg
3) rear delt warmup, 4 kg
4) 3 rounds:
10 x supinated barbell row (50,55,55 kg)
15 x ab wheels
5) viking sloth press - heavy 5 each arm (empty bar, 2.5, 5, 7.5 kg)
6) 2 x max pullups (wide, neutral) - 8,10

strongman conditioning
1) squat walkouts - 5 big braced breaths at each weight (60,100,120,140,160 kg)

2) db farmer carries - 2x100 ft @ each weight (40,42.5,45 kg)

3) harness sled drags @ +50 kg
200 ft drag, 3 minutes rest
200 ft drag, 2 minutes rest
150 ft drag, 1 minute rest
150 ft drag

4) sled sprints @ +40 kg - 4x50 ft EMOM until failure
*4 sets completed

5) 200m punching bag carry

• Notes: Good day. I would like to move up to 50 kg farmer carries for at least 100 ft or so. The sled drags and sprints were bad today. The emom was especially painful. It was taking about 35-40 seconds to finish the 200 ft, so very little rest was left. I am really learning to love the sled work.
• Body: Hips are tight.