Warm-up: Joint Mobility/Dynamic
Speed:
Backwards Sled Drag 6x50feet
*Stay in a low athletic position during these efforts
*Rest as need to guarantee quality
Strength/Conditioning:
“Swat Gear Shuttle”
10 Burpees
50 Yard farmer carry
10 Burpees
50 Yard farmer carry back
10 Burpees
50 Yard Rack carry 2×53/35
10 Burpees
50 Yard Rack carry 2×53/35
10 Burpees
50 Yard OverHead carry 2×35/26
10 Burpees
50 Yard OverHead carry 2×35/26
*Farmers Walk may be as Heavy as you Like
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
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