Warm-up: Joint Mobility/Dynamic
Sled Push 6x50ft
*Rest 60 seconds between efforts
Accumulate 400 Meters of Weighted Carries (NO overhead carries)
*Perform each Carry in 100 Meter Increments after each carry Sprint 25 Calories on the Rower
*The Method of carry is up to you, these do not have to all that heavy but they should get you some good structural loading. Again you may use any implement or carry method you choose, but they shouldn’t be broken any more then once at MAX Twice in a carry and ideally there would be no drops at all.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)