Set distance on grass ,pace out 75m and clearly mark. ( I used a slam rope- which we then used later on, at the end of the work out).
Warm up
Just sled and harness
Run with sled x2 lengths
Whilst partner runs along side.
Swap over
Add 15kg plate and repeat above.
However- partner farmer walk 10kg plate each hand.
Swap over
Finally x2lengths back wards running with harness high pull into crucifix arms.
Partner repeat the farmer walks.
The work out
Harness run
Add another 10kg plate
Partner run along side.
Swap over
High pull
Partner motivate and run along side.
swap over
Repeat the above 2 more times- but, keep adding 5,10 or 15 kg each set
The same for the high pull- but remember the harness run will always have more weight on the sled vs the high crucifix arms- ( legs are stronger)
Next move
Add poles
And now push sled and stay low to the ground and add a further 10kg each set
Perform x3 sets total
Keep motivating each other the entire way. The sun shines down and it's easy to dehydrate so keep ur fluids up.
Finally
Rope slams x1 minute and swap
Repeat 3 sets total each
Finish with fist pumps, high fives, shouting at strangers walking in the park and pretend your there personal coach telling them they can do ANYTHING if the put there mind to it! Haha we got some very funny response back.
Ok everybody
Keep it real and stay with the fight
Dan
- Posted using BlogPress from my iPhone
Location:NZ
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