WARM UP / MOBILITY
Dynamic warm-up lengths
Pre-squat hip opener / Squat prep
Hollow rock / Superman midline warm-up
Pre-squat hip opener / Squat prep
Hollow rock / Superman midline warm-up
Back Squat X 2
Every 90s x 8 sets: Back squat x 2
– Start at ~65-70% of 1RM and build to a heavy double.
– 5 min warm-up to starting weight
– Start at ~65-70% of 1RM and build to a heavy double.
– 5 min warm-up to starting weight
Sled Sprint & Burpee / Ball Slam
In teams of 3, complete 30 Rounds for time (10 each):
100’ Sled Push 55/35lb +
8 Burpees (Rds: 1, 3, 5, 7 & 9) /
8 Ball Slams 40/30lb (Rds: 2, 4, 6, 8 & 10)
(Alternate each round between)
—
– Next athlete can start their round as soon as sled is back.
– Sled weight should be light enough for a sprint / run for the full 100ft.
– Time called when last athlete finishes their last round.
– Time Cap at 20 min
100’ Sled Push 55/35lb +
8 Burpees (Rds: 1, 3, 5, 7 & 9) /
8 Ball Slams 40/30lb (Rds: 2, 4, 6, 8 & 10)
(Alternate each round between)
—
– Next athlete can start their round as soon as sled is back.
– Sled weight should be light enough for a sprint / run for the full 100ft.
– Time called when last athlete finishes their last round.
– Time Cap at 20 min
