Foam Roll/TP/Correctives
Dynamic Warmup
Trapbar Deadlift (50% of max) x5 + Farmers Walk x50 yards
SKB Clean + Press x 8ea
Iso Inverted Row x:30sec
Iso Band Punch x:30sec Each Side
Sandbag Get Ups x5 Each Side
Single Arm DB Bench Offset x10 Each Side
Upper Body Versa Climber 75 or :60sec
Sandbag Plank Pull x25 yds
150 Yd Suicide 10+20+30+40+50
4-5 Rounds, Keep track over best round time and overall time
Foam
Roll & Correctives
Performance Prep
Challenge 1A
Fat Grip Deadlift (BW) x50
Log Bar or Sandbag Clean and Press x30
Sled Push (75% of BW) x 500 yards
Bench Press (75% of BW) x50
Pull Ups x50 (strict) of 100(kipping)
Sandbag Plank Pulls x250 yards
Done for time in any rep or set scheme you would like. Ex 5 Deadlifts, 3 clean and presses, 50 yds of sled, 5 bench presses, 5 pull ups (strict), and 25 yds of plank pulls x 10 sets. Or any other combination to reach the desired total reps.
Challenge
1B
1000M row
Record your time after finishing 1B
Best Time....Parente M. 56:35
RAIDER RUN
10 DEG Incline onTeadmill
Each speed completed is worth 1 full point, each rep completed in each level is work .1 points
Complete 4 reps at each level, :20sec on, :10 off
Transition right to the next level with additional rest (i.e. when you have done 4 reps at speed 8.0 you have :10sec to adjust the speed to level 8.5 before you start)
1)5.5mph
2)6.0mph
3)6.5mph
4)7.0mph
5)7.5mph
6)8.0mph
7)8.5mph
8)9.0mph
9)9.5mph
10)10.0mph
11)10.5mph
12)11.0mph
Ex: If you complete only 2 reps at 9.5 your score is 8.2
Complete as many consecutive speeds as you can!
