1) row 500m, hip mobility warmup
2) get-up situps, 16 kg - 3x5 each side
3) RDLs - 8 x 40,60,80,80 kg
4) single arm kb walking lunges - 50 ft each arm
12,16,20,24,32 kg
5) floor press - 4x8x60 kg
6) 3 rounds:
20 x kneeling clapping pushups
10 x bar dips
7) reverse sled drags @ +40 kg
100 yds, 60 yds, 30 yds
8) sled drags @ +40 kg
2x100 yds (1st fast walk, 2nd fast knee drives)
- Notes: Fun one today with Nathan. The drags were the crux and we beat ourselves up a little bit. Reverse drags were awful and almost like an isolation exercise on your quads. Definitely got pukey feelings at the end.
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