A. Turkish get-up – Take 10-12 minutes to work up to heavy single rep on each arm. For a weight to count, you must do a rep on each arm.
B. Single-arm pulling strength:
- 3 max effort sets of single-arm ring rows. You will likely need to scale these to a more upright position than what you’d use for regular ring rows. If you’re not able to do these yet, do 3×8 bent over DB rows (weight determined by your weaker arm).
C. With a partner or in a group of three, 20 minutes of work:
1 length sled push each (upright posture, arms bent, long strides – explained at great length in this video)
10 synchronized burpees (carefully, if you’re doing them on pavement) after everyone has done a length with the sled.
Sled weight will be relatively lighter than in the past. For many of you, pushing the dog sled in this manner will be too heavy. Use a smaller sled, replicating the same body position, pushing against the straps with bent arms.