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Monday Strength Session B

Warm-up
Jump rope

Mobility
F/B hurdles
L/R over-unders
bodyweight squats and lunges
Scap pushups, pull ups & inverted rows

Block A
Heavy Squat
Moderate Tyre Deadlifts
Sledge hits

Block B
Heavy Bench Press
Moderate Rope Pullups
Sandbag lateral loads

Block C
Moderate bar curl ladders
Weighted vest planks
...

Strength Session B

Warm-up
Jump rope

Mobility
F/B hurdles
L/R over-unders
bodyweight squats and lunges
Scap pushups, pull ups & inverted rows

Block A
Heavy Deadlift
Moderate Sandbag squats
Med ball slams

Block B
Heavy Shoulder Press
Moderate bent over rows
Sandbag lateral throws

Block C
Moderate skull-crushers
Weighted vest planks ...

Warm-up
KB figure 8s, round the body, halos
Turkish Getup/windmill combos

Minute Bursts (30 minute duration)
*One minute on / One minute active recovery (tyre bouncing)
Alternating KB snatches x 3 sets
Alternating KB high Pulls x 3 sets
Alternating KB alternating Swings x 3 sets
5 left/5 right Bulgarian bag Mega halos x 3 sets
Alternating Sledge hits (Thor-style) x 3 sets

Cool-down
Static Poses
...

Sled-play Goodness

Warm-up
jog

1000 meters of Sled (40kg)

• Forward 100 / Backward 100 ... REST
• Bearcrawl 200 ... REST
• Lateral pull left 100 / lateral pull right 100 ... REST
• Left knee strike (attached at ankle) 100 / right knee strike 100 ... REST
• Carioca left 100 / carioca right 100 ... REST

Cool-down
Static Poses

Rating
Draining 7/10

We've modified the routine a little ... just to spice things! (still following a two day a week template) ...

Strength Session A

Warm-up
Jump rope

Mobility
F/B hurdles
L/R over-unders
bodyweight squats and lunges
Horizontal band pull aparts
Vertical band pull aparts
Band dislocates

Block A
Heavy Squat
Moderate Tyre deadlifts
Alternating Sledge hits

Block ...