Warm-up
Grab an empty BB + Complete:
20 Walking Lunges
10 Scorpions
20s Pigeon Pose each side
10 RDLs
8 Front Squats
6 Sumo Deadlifts
20 Walking Lunges
Prep
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
Sumo Deadlift
Work up to heavy 1. Rest 2-3:00
– Beginner: 5 x 5, adding weight if form permits.
– This does not have to be a 1RM. Make sure form takes precedence.
– Sets should look like:
5-3-3-2-2-1-1-1-1-1..
Conditioning
5 Rounds of:
1a) Sledpull Powerwalks x 50 yards. Rest 60s.
1b) Single Arm Farmer Carry x 50 yards (25y each arm). Rest 60s.
– Suggestions: Sledpull powerwalk should be with sled straps attached to belt. Have athletes partner up in groups using 3/4-BW on sled, including weight of sled.
– Farmer Carry, AHAP.
Alternate Workout:
5 Rounds for quality:
12 Weighted Sit-ups
10 RDLs (challenging weight)
8 High Box Jumps
Extra Credit
Lax Ball in Glutes/Hamstrings