Warmup
2 rounds
200m run
12 alt renegade rows
100' goblet carry
*increase load each round
Select weight and practice devil's press/ db burpee
This ENGAGE is full body and the intention is to go hard on the lower body in first 5 min and then go hard with the upper body in second 5 min.
Any running works, outside is great, treadmill good too, or use a different cardio machine altogether.
Keep efforts a sprint. For the sled, stick with one load for all rounds for the push/ drag and use a different load as needed for the pull/ push. Loads should allow you to complete each round without failing but make it challenging to push that sprint pace.
