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Complete four rounds:
30m sled/tire sprint
40' Senders
30 sec Arch/Hollow Snaps
Finish the workout with 2x30 seconds Weighted Pike Stretch
notes:
1) Only add sufficient weight to the sled/tire sprints to make the sprint challenging; but not so heavy that running is no longer possible.
2) If you do not have access to a tire or sled for sprints, then sprint either wearing a backpack with weights, a weight vest.
3) Move immediately from the sprints to the Senders.
4) From the Senders move immediately to the Arch/Hollow Snaps.
5) You may rest 2-3 minutes between rounds.