Head to toe x 5 min - Make sure you spend some time in a deep resting squat at various angles to prepare for the low gait work.
A1. LOW GAIT LOCOMOTION x 3/4 length
A2. Side Lying Side Raise to 40 degrees x 8-12
3 sets (little to no rest between movements)
B. TGU with a twist x 6-10 reps x 3 sets; rest 100 sec.
C. Every 15 minutes for 2 sets
Lift and Stack the sandbags on the lower parkour box and then return the sandbags to the starting point.
Farmer Carry x 3 lengths 30/50 kg per bar
Lift and carry the rocks to make a rock pile and then move the rocks back
Pull the sleds backwards x 2 lengths 135 lbs/225 lbs