Warm-Up:
5 x 10m Heavy Forward Sled Drag
5 x 10m Heavy Backward Sled Drag
*Add weight every set
*Complete 5 Squats in between each drag
Movement Prep:
Hip Flexor Mobility – Work each leg 1:00
Quadruped Rockbacks x 10
Segmented Glute Bridge x 10
Strength:
Work up to a Heavy Deadlift
Then: 6 x 2 @ 85%
Conditioning:
For Time: 20-15-10
Dumbbell Walking Lunges – 40/20
Pull-Ups
Burpees
Supplemental:
Cool down with 2000m Row @ recovery pace