Complete the following:
3x5 Weighted SLS
3x6 Single Leg Arch-ups
3 – 20m sled/tire sprints
Finish the workout with 3x10 Hip Extensions.
notes:
1) Perform today's workout as 3 giant sets. This means perform a set of the weighted SLS, rest approx 30 sec, both sets of the single leg arch-ups, rest approx 30 sec and then the sled sprint. These three movements performed in sequence constitute one giant set. Rest 3-5 minutes between giant sets.
2) Add as much weight as possible, with good execution, to your SLS. Use the same weight for all three sets.
3) The single leg arch-ups should be performed one leg immediately after the other. Add weight as necessary to make these challenging for the 6 reps.
4) Weight the sled sprints so that they are very challenging; but not so heavy that you are reduced to walking.
5) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting or have a partner pulling backward on you during the sprint with a long strap.
6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.