A. Test 1: 

     Establish "one rep max" farmer handle deadlift*

    Test 2 

   Establish "one rep max" strict HSPU

B. 15-12-9 reps of :

     Front Squat (155/105)

     Deficit HSPU's**

*just like we pick up the carriers to begin a walk, you'll deadlift each handle at the same time, pause for one second at the top and lower to the ground. This does not have to be a true 1RM. Just pick something up heavier than you have in the past for your walks. Each handle weighs 20lbs. 

**RX for men is 45's, RX for women is 25's. Both of these settings would be without an abmat