General Warm Up (5-12)
P1: Bike :30
P2: :30 Plate Straddle Step, :30 Side Shuffle, :30 Line Hops (:15 right leg, :15 left leg), :30 Shuttle Run
plate straddle step:
Specific Warm Up (12-25)
Deadlift:
5 Hips to Above Knee (Focus on bending over)
5 Hips to Above Knee then Below Knee (focus on knees getting out of the way as they go from above to below knee)
5 Hips to Above knee, then below knee then mid shin
5 Normal Deadlift
then… Build to workout load
RXConditioning (25-55)
Accumulate:
25,000 pounds Deadlift for time.
Into:
10 rounds for time
P1: 200m Run
P2: 12/8 Cal Bike
Intermediate: 20k pounds, reduce distances to influence close to under 1:00 completion on each distance.
Baseline: 10k pounds, reduce distance to influence close to under 1:00 completion on each distance and consider reduction in overall rounds from 10 to 6.
(55-60)
2:00 Foam Roll Hips/Butt/IT Band (each side)
(0-5)
Today we navigate moving lots of weight with your teammate! Bust out the calculators and meet your strength limitations where they are. You can choose to achieve the deadlift loads by lifting heavy or lifting light for lots of reps, whatever suits your team best or the training you deem you need as a team! Then we get into 10 rounds of running and biking, where one person goes for the run, while the other bikes then roles are switched. The scaled distances should allow for each round to be completed in around 2:00 minutes. No rest between the lifting portion and the conditioning.