Let’s start the weekend strong.

First round of the movement prep is with an empty bar. Keep it light through the prep. The purpose is to prepare you for movement, not smoke you.

Build to a heavy 3 on clean pulls. If you have straps then feel free to use them. We’ll continue to build explosiveness through the shin hops and finish off with some MedBall slams. If you have access to a D Ball or something that doesn’t bounce as much as a regular medicine ball then use that.

Alright, so we have two options for the engine. Only do one of them. The preferred is the Prowler Challenge, but I understand not everyone has access to one so option 2 is a limited equipment alternative.

Set up 2 cones 25m apart and load the prowler with two 45s and two 25s. You’ll push 25m with the vertical handles, then push 25m back using the low horizontal handles for a total of 6 laps. Record your time because we’ll revisit this one.

If you don’t have a prowler then we are going to be running hard uphill and adding load.

Crush it.