A. Pull-up strength:
- 5×8 strict pull-ups. Scale to partner-assisted or banded pull-ups, or hinge rows. Focus on smooth, controlled movement.
- 3 max effort sets of 1/2 rep pull-ups. If you’ve weaker in the top portion of the movement, do some assisted 1/2 reps here. If you have issues initiating the pull-up movement, spend some time in the bottom of the movement practicing keeping the shoulders engaged and think about driving the elbows down. — OR — If your weakness is in one arm only, do 3 max effort sets of DB/KB rows on your weaker side only.
B. Alternating with a partner or in a group of 3, 6 laps (each) of sled push. Use a similar (or lighter) weight than in previous weeks. Some of you will need to use the small sleds for this, as the unloaded dog sleds will be too heavy. The power output will be a little bit lower here because you will be doing full laps (outdoors), but still try to keep the intensity relatively high for each lap. Rest until your breathing is under control.