Warm Up :
Grab an empty BB + Complete:
20 Walking Lunges
10 Scorpions
20s Pigeon Pose each side
10 RDLs
8 Front Squats
6 Sumo Deadlifts
20 Walking Lunges
Mobility :
2 Sets of:
15 Russian Swings (squeeze glutes at
top)
X-Band Walk x 5 steps backward/5
forward
5 ea Glute Hip Bridge Singe Leg (1 ct a
top)
Strength :
Sumo Deadlift
Work up to heavy 1. Rest 2-3:00
– Beginner: 5 x 5, adding weight if form
permits.
Metcon :
5 Rounds of:
1a) Sledpull Powerwalks x 50 yards. Rest
60s.
1b) Single Arm Farmer Carry x 50 yards
(25y each arm). Rest 60s.
– Suggestions: Sledpull powerwalk should
be with sled straps attached to belt. Have
athletes partner up in groups using 3/4-
BW on sled, including weight of sled.
– Farmer Carry, AHAP.
Accessory :
Lax Ball in Glutes/Hamstrings
– Reverse Hypers: 2 x 25. Rest 60s.