Warm up
General dynamic warm-up from your coach
Endurance
Perform as 30 sec of work, 30 sec of rest at each station, for max reps, going through each station 6 times, rotating through (36 min total):
Bike cal (assault or erg)
Sled push for distance with 115/70 lbs additional load
Ski cal
Strict banded pullups
Row cal
Sandbag bear hold
Note: Each station should be approached with intention and intensity. For the sandbag, use a heavier load than what you would choose for sandbag to shoulders. Scale to double KB front rack hold.
UES strength
Warm Up
2 Rounds
60sec Ski/Row/Bike
5 Pushup to Down Dog
10 Boot Strappers
Deadlifts
1st Round 8 Reps & 40% 1 RM Deadlift
2nd Round 5 Reps & 50% 1 RM Deadlift
5 Mins to Work up to 85% 1 RM Deadlift
5 Reps @ 60% 1 RM Deadlift
5 Reps @ 70% 1 RM Deadlift
3 Reps @ 80% 1 RM Deadlift
Deadlift
Every 90sec for 7 Sets
1 rep @ 90% 1 Rep Max
Accessory work
EMOM for 3 Rounds (9 Mins)
5/leg KB B-Stance Deadlift (Heavy)
5/side Weighted Landmine Rotations
5 Tempo DB Back Racked Goodmorning (3.1.X.1)
Conditioning
For Time
50 Calorie Row
40 Deadlifts
30 Toes-To-Bar
20 Hang Power Cleans
12 Minute Cap
RX: 95/65
Int: 75/65