6 Rounds NOT for time: 100 meter farmer carry 2 pood per hand (70# per hand, or heaviest you can tolerate) – 10kg each side. Wasn’t challenging. Focused on engaging traps and glutes. Wasn’t painful. 20 push ups – didn’t attempt. 100 meter kb rack walk AHAP (as heavy as possible) – 10kg each side. Was a little challenging as I started to fatigue. Tension present mainly in arms shoulders, some lats. Didn’t notice any hernia pain. 20 ring rows – changed to 3 point row – 10kg each side x 10 reps.
Added 1 min row as part of the circuit / complex. – Keep me posted on this, if this causes you pain, go to the weight you can tolerate. Due to the time zone difference, if you find it doesn’t work, feel free to just skip it and make it an off day and I’ll give you something for Thursday.