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Farmers carry
100 meters x 3; as heavy as possible, you may use DB’s or KB’s
“Jim Dandy”
4 rounds
15 deadlifts
Row 500 meters
15 pikes with feet on the rower(these are fun)
rest 2 min between rounds

Weight choices and modifications:
Deadlifts – 255/170, 225/155, 185/125, 155/105, 135/95, 115/80, 95/65
Pikes – knee tucks feet on the rower or 20 v-ups