A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
30 second squat hold
10 Bird Dogs/side
400 m run
Burgener/Thacker warm up
B) 5 sets:
Pause Front Squat x 4
– pause for a legit 3 seconds at bottom.
C) 8 sets:
Low Bar Sled push & pull x 50 yards at 50#/Sled alone
-Rest while other members go. Tie a rope to front ring of the sled, push it out, immediately run back and pull it back to the start.
