75:00 Time Cap
Warm up
3 rounds
10 Hamstring Scoops
50 m sled push (very light)
50 m sled pull (very light)
{Sled total: 300 m}
3 rounds
5 inch worms
25 m sideways sled pull (very light)
25 m sideways sled pull (very light)
{Sled total: 450 m}
3 rounds
12 DB stiff leg deadlifts (light)
25 m sled lunges (R leg)
25 m sled lunges (L leg)
{Sled total: 600 m}
Strength/Conditioning blend
4 rounds
12 DB stiff leg deadlifts (70/55)(55/35)(35/15)
50 m sled push (heavy)
50 m sled pull (heavy)
{Sled total: 1000 m}
4 rounds
12 DB Press from floor(70/55 (55/35)(35/20)
25 m sideways sled pull (moderate)
25 m sideways sled pull (moderate)
{Sled total: 1200 m}
4 rounds
12 DB underhand bentover row (moderate weight)
25 m sled lunges (R leg)
25 m sled lunges (L leg)
{Sled total: 1400 m}
6 rounds
100 m sled push (moderate to moderate/light weight)
::short rest::
{Sled total: 2000 m}
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