Warmup:

25’ empty sled push

25’ Empty Sled Drag

200M jog w/Med Ball

10 Hollow Rocks

5 Med Ball Squats

5 Med Ball Push Press

3 Wall Ball Shots

5 Sit Ups

25’ light sled push

25’ light sled drag

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

50-40-30-20-10*:

Wall Balls (20/14)

Ab-Mat Sit Ups

*50’ Sled Drag, 50’ Sled Push after each set of Sit Ups

Sled weight 3X45/2X45

Video courtesy of Kaliber Health.

Steady, consistent movement on the Wall Balls and then steady breathing during your Ab-Mat Sit-ups should leave you enough juice to tackle the sled pull and sled push each round.  Would suggest setting a 50’ section so you can drag down to one end, and then go to the other side of the sled and push back to that starting line.

Scaling Options:

MB weight -> 14/10 -> as needed

Sit Ups -> feet anchored (ELITE: GHDs)

Sled weight -> as needed (ELITE: 4X45/3X45)

Cool Down:

Cobra Pose – 2 Min

Leg Bleeds – 2 Min