• Equipment: You'll need a sled, a surface to push it on, and a pair of dumbbells to do this complex. (Use a 45-pound weight-plate instead of a sled if needed.)
  • Set Up: Position two cones 15-20 yards apart. Put a pair of dumbbells on the weight plate if not using a sled. If you're using a weight sled to perform a low push, place the pair of dumbbells at the starting cone.
  • Station 1: Dumbbell high pulls x 4-6 reps.
  • Station 2: Plate push or low sled push for 1 lap (30-40 yards).
  • Station 3: Grab the dumbbells again and perform bent over rows x 6-8 reps.
  • Station 4: Plate push or low sled pushes for another lap.
  • Station 5: Pick up the dumbbells and perform a set of Romanian deadlifts x 8-12 reps.
  • Station 6: Plate push or low sled push.
  • Station 7: Push-ups (any variation) x 12-20 reps.

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