A. Back squat – 1×20@55-60%. For those of you who haven’t experienced the special joy that is a 20 rep back squat set, try this. Warm up to your working weight, doing sets of at least 5 reps. Do 5 reps at your working weight, rest, and then hit the 20 rep set.
B. In teams of 3, spending 3 minutes at each station, with a 30 second transition time, for two rounds:
Station 1 – Max reps of fat bar deadlift. One person works at a time. We’ll experiment with the weights a bit, but I’m thinking probably about 135/95 for the weights.
Station 2 – Sled shuttle run – Use the empty dog sled, doing one 30 ft (3 parking stalls) length each.
Station 3 – Sled rope pull – Switch each length. One or two people pull, while the other(s) returns the rope to the other end. 135 lbs worked okay at the team workout, but teams with less pulling strength might want to use 90 lbs.