Fitness

Metcon
Two sets of:
Landmine Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Dumbbell Z-Press – Build to a 5-RM
Rest as needed

Metcon
Two sets for max weight of:
200-Foot Rope Pulls
(this should be a rear delt killer; pull as fast as possible)
Rest 2-3 minutes

Metcon
One set for max reps:
Sandbag Front Squats

Metcon
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.