Warmup:

200M jog

Side lunge 25’

Walking Kicks 25’

Spider-Man Lunge 25’

Inchworm 25’

5 Cobra to Hip Snap

25’ empty Sled Push per partner

25’ Sled push with weight per partner

WOD:

In Teams of Two:

50-40-30-20-10 – Burpees

300′-250′-200′-150′-100′ – Sled Push (2X45s on sled for male/1X45 for female)

Reps and Distance split between partners as needed

Only one partner working at a time

Time Cap: 30 Min

*If no sleds are available, then do 250’-200’-150’-100’-50’ – Dual DB front rack walking lunge (35/25)

Video courtesy of Rehab My Patient.

Oh yeah!  Now that we have a little turf set up in the Combat PT Tent, let’s get some good sled work in! Set up a 25’ section so you know where your turn-around point will be.  Would suggest swapping maybe every 50’ (one 25’ pass down and one back) until you hit the needed distance per round.

Scaling Options:

Burpees -> up/downs

Sled weight->  45/25 -> as needed (ELITE: 3x45s/2x45s)

DB weight (if needed ) 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Doorway stretch – 1 Min per side

Couch Stretch – 1 Min per side