A. Skin-the-cat – Work on technique and progressions, or if you’re proficient at the movement, aim for 3-5 sets of 2-5 reps.
Alternate your sets with 3×8 overhead DB squats (per side). Some of you may be somewhat restricted in your range of motion for these, but do what you can.
B. Find the max weight you can push on the sled for one length of the parking lot, then do 5 sprint lengths at 50% of that weight. This is not timed, so alternate with a partner or two.
C. Core work:
- 3 max effort holds in tuck or hollow position with a 10 lb plate pressed up directly above your shoulders.
- 3×10-20 piked leg lifts. To make these harder, move your hands closer to your feet.
- 3×10 side over arches per side.