Warmup
3-4 sets
10 Alt Bird dogs
:30 Side plank
:30 Rebound (hop in place or a SD stepper or onto low plate)
:30 hard push on bike
Start building sled
Ideally, get to a heavy 50 and use as starting load
For the warm-up, rebounding is simply 'hopping' in place. This could also be on SD Stepper. Warm up is simple but encourage the full 3-4 rounds
For this workout, there should be some familiarity with what a 'heavy' sled weight might be. Be careful to not do too many sets.
The goal is a max push where finising the 100 in the minute requires full on effort.
A horsepower might not be realistic for some (330lbs for 100' in 1 min) and for others might be light. So the true essence here is pushing the load but also having the element of the clock.
Full rest between sets building to max is essential. Prioritize rest vs volume
