Push-up plank to shoulder extension on parallette or boxes
3 rounds to progress loading in the following:
The warm-up is a great time to assess and correct the below POP’s with your athletes in detail.
Score: 3 separate scores for the separate total loads used on each movement across all sets.
50′ Yoke carry @mod
-30sec or 50ft heavy object hold (hug, zercher, front rack, back rack)
50′ Farmer Carry @mod
-30sec moderate object grip in place lunges or 50ft object farmers carry
50′ Sled push @mod
-30sec KB goblet squats or jumping air squats
-50ft object push
30sec Barbell rack rack hold @mod
30sec Farmer Carry Lunges @moderate
30sec Assault bike OR KB goblet squats @24-16KG*
30sec Burpee broad jump (in place)
Lower Body Flow