Perform the following:
3x5 Weighted Arch-ups
3x20m Backward Sled Sprint
3x5 Weighted RLL
Finish with 60 seconds total aggregate work of a straddle L variation.
notes:
1) Perform today’s workout as a modified giant set. Perform the Arch-ups and then rest 60 seconds, complete the Backward Sled Sprint and then rest for 60 seconds, finally perform the RLL and then rest for 3-5 minutes before beginning the next set.
2) The weights used for the Arch-ups and RLL should be very challenging for the 5 repetitions.
3) Add sufficient weight to the backward sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If your quads are not seriously fatigued, you are not working hard enough.
4) 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 in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.