WARM UP
5:00 bike
3 rounds:
10 banded press + pull apart
10 GSITW
10 meter OH walking lunge w/PVC
10 meter slow bear crawl
SKILL
3 x 50 meter heavy sled push
*Challenge athletes to load the sleds as heavy as they can.
WORKOUT OF THE DAY
For time:
200 meter sandbag carry
5 hang DB snatch right
5 hang DB snatch left
10 hang DB snatch right
10 hang DB snatch left
15 hang DB snatch right
15 hang DB snatch left
-rest 2:00-
2k C2 bike/1.5 mile assault or Echo bike
RX: (50/35)
Lv2: (70/50)
*Pick heavier sandbags for the carry and challenge athletes to go unbroken on the DB if possible. Should feel sprinty. 15:00 time cap.