Conditioning

Every 2 minutes at each station, for 24 minutes (3 sets of each)

Station 1 – Deadlift x 8 reps (moderate to heavy load)
Station 2 – Plank Hold x 60 seconds
Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each arm (heavy)
Station 4 – 100-Meter Farmer Carry + Waiter’s Carry

(hold a heavy DB or KB at side in farmers carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)