The workout will start with a very light sled warm up, ramping up into a short round of heavy sled work. It will then taper down into a moderate/light conditioning.
Warm up
3 rounds
12 good mornings
25 m sled push (very light)
3 rounds
5 inch worms
25 m sled pull (very light)
4 rounds
12 stationary side lunges
Workout
4 rounds (load dumbbells onto the sled)
:25 sled push (moderate weight)
4 rounds
:25 sled pull (moderate weight)
:25 alternating db shoulder press
4 rounds
:40 sled push lunge
:25 rest
4 rounds
:25 lateral sled pull (moderate/heavy weight)
:25 single leg stiff leg deadlift
2:00
10 side sit ups (alternate between each side)
Burn out sets
5 rounds
:20 sled push (sprint)
:60 rest
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