Warmup
3 rds
1 min bike
20-30 banded pullaparts
:30 -1 min glute activation exercise of choice (clamshells/ monster walk/ etc)
Prep: Weight on piston and heavy sled (2 different loads)
Build up with 2x 50' sled efforts to working weight
As usual, the goal is maximal effort and intensity over volume.
Perform each effort: the piston push, the sled push and the sprint with 1 min rest between. 3 minutes before beginning the next round.
Sled loads should allow for the 50 to be completed without failure... but close to it.
