“Strength does not come from physical capacity. It comes from an indomitable will.”
– Mahatma Gandhi


Ring Dip, weighted as able: 3×8, strict
Inverted Barbell Row: 3×15 (bar in rack, pull body to bar from hanging position)
Banded Tricep Extension: 3×15


4 Rounds for Time (20 min cap):
100M Single arm KB farmers carry (53/35)
10 Pullups
15 Pushups
20 Weighted KB Situps

Alternate which arm you carry with each round


Bench Press: 6 sets of 6 @ 90% of your heaviest set of 6 from last week

In as few sets as possible – 80 lateral HS steps (keep it 50/50 but break up as desired)

4 attempts Max HS walk




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