1. Warm up

2. Strength training:
Front squat, 2-2-2-2-2-2

3. "Engage flu"; team relay race; each person cycles through a 40 m prowler push whilst 'resting' in the designated hold:
(a) 50/30 kg prowler push, 40 m
Plank hold
(b) 50/30 kg prowler push, 40 m
Bottom of squat hold
(c) 50/30 kg prowler push, 40 m
Leg raise hold
(d) 50/30 kg prowler push, 40 m
Handstand hold
(e) 50/30 kg prowler push, 40 m
Top of pull up hold 

(The team that finishes first is the winner; or you could consider the fact that the faster you push the prowler, the shorter length of time your teammates have to 'rest' in the holds and hopefully they will repay the favour!)

4. Recovery: mobility

 

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