May 18, 2021

Posted By: Christi

Part 1
For distance:

Weight Vest Run 10 Minutes (5 out, 5 back)
Wear a weight vest, 20/14 lbs.

Directly into part 2…

Part 2
For time:
Run, X m
Edit in the number of meters achieved from part 1.

Take the vest off and run out and back to your previous turn around point for time.

Take a look at the structure of the workout with the out and back with the vest, then without the vest. This is generally meaning you will be running for roughly 15-20 min but once you ditch that vest you will feel like the flash!

If you don’t have access to a vest try tossing on a backpack with some kind of lighter loading in it. Some change plates or something that can sit close to your body. Pack it with some towels to keep the weight from bouncing around too much.

Sled Work/Posterior Chain
3 rounds for quality of:
Sled Drag, pick load, 50 ft
10 Single Stiff Legged Deadlifts, pick load
Sled Drag, pick load, 50 ft
10 Barbell Hip Thrusts, pick load
Sled Drag, pick load, 50 ft
10 Glute Bridge Walkouts

This work is for quality. Drags should be heavy. The other movements are very much focused on hamstrings and glutes. If you need to back off on the reps or loading feel free. You may also consider a little recovery bike or row between each round if this one really starts to light you up!