Posted on Mar 22, 2014

Movement Prep/Practice

-With a partner

P1 Sled pull 60m P2 Banded sumo squat hold  x 3 Sets each

-With a partner

Alternating work rest – Active hang from bar 10 seconds x 5 Sets each

A1. Sumo deadlift @ 30X1 x8-10

Rest 60 seconds

A2. Face down hollow hold x 60 seconds

Rest 2 minutes

NOTE: after yesterdays effort listen to your body if not feeling great go a little lighter today.

B1. Handstand hold chest to wall x 60 seconds

Rest 60 seconds

B2. Single arm DB Bent over row @ 3011 x8-10

Rest 1-2 minutes between each set

C. Working with a partner Spend 20 minutes working on odd object carry…

-Overhead carry/

-Zercher carry

-Farmers carry with BB’s

-Atlas stone carry

-Partner carry etc…

Perform 20-30m efforts alternating work/rest with partner


D. Cool down

Spend 20 minutes on mobility your choice

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