Warm Up
3 Rounds
15 Band Good Mornings
20’ Bear Crawl
10 Alt Samson Lunges
20’ Inchworm
Strength
Deadlift (30 Min)
Prep: 1×10 RDL w/bar, 3×5 working up
Work: 4×8 at the same weight
Met Con
In teams of 4
Pair 1 Run 400 M
Pair 2 Ladder as Far as Possible while P1 runs of: OH Plate Step Ups (2-4-6-8- etc, with 2 reps being 1 on each side)
Pair 2 Run 400 M
Pair 1 Ladder as Far as Possible while P1 runs of: OH Plate Step Ups (2-4-6-8- etc, with 2 reps being 1 on each side)
Pair 1 Sandbag carry 400 M (switch as desired, but must be in front carry position)
Pair 2 AMRAP 10 KB Goblet Squats/ 20 Ab Mat Sit Ups (1 person working at a time)
Pair 2 Sandbag carry 400 M (switch as desired, but must be in front carry position)
Pair 1 AMRAP 10 KB Goblet Squats/ 20 Ab Mat Sit Ups (1 person working at a time)
Pair 1 DB Farmers Carry 400 M (switch as desired, but one person carries both DBs)
Pair 2 Ladder as Far as Possible while P1 runs of: OH Plate Sit Ups (2-4-6-8- etc,)
Pair 2 DB Farmers Carry 400 M (switch as desired, but one person carries both DBs)
Pair 1 Ladder as Far as Possible while P1 runs of: OH Plate Sit Ups (2-4-6-8- etc,)
Mobility
Band Hamstring Series
