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)