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‘Sled Head’ (wk 12 #1)


Warm up

3 rounds

20 m duck walk

20 m toe walks


3 rounds

10 m side lunge

10 m soldier kicks


3 rounds

50 m sled push (light)

50 m sled pull (light)


3 rounds

25 m forward bear crawl

12 stiff leg deadlift (light)

25 m backwards bear crawl

12 stiff leg deadlift (light)


3 rounds

25 m lateral sled pull (each direction)


Strength

4 rounds

12 DB Bench Press

12 T Bar Rows

1:00 Bicycles


4 rounds

15 Incline DB Bench Press

15 lat pulldowns

1:00 Bicycles


5 rounds

15 bicep curls

15 tricep push downs

1:00 Bicycles


Conditioning

4 rounds

1:00 Sled Push (heavy)

1:00 Sled Pull (heavy)

1:00 assault bike



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