APH-2025-012

Energy System: Anaerobic Capacity

Difficulty: Cultivation

Intention:
This session was written to continue the emphasis on mobility while also introducing capacity work in a fashion similar to grappling (e.g. odd objects and combining aerobic and explosive facets). Choose your load wisely. I want to roll (well) tomorrow so I went moderate, but you could easily make this a wrecker.

**Warm Up:**1-10 (1, 2, 3…10) 10m jog
30sec rebound after each

Then,
3 x 10m Floor Sweep
3 x 10m Duck Walk
3 x 10m Bear crawl
3 x 5 Spine CARs
3 x 5 Neck CARs
PAIL/RAIL Flexion and Extension of the Spine

Work:
1-10 D-Ball Complex (1x Deadlift + 1x Squat + 1x ground to shoulder) You will ascend in reps. Each movement will be completed before moving on to the next.
Every 2 min carry the D-Ball 10m. +10m every 2min
Work is complete when you finish the ladder or you run out of time to complete the carry within the 2 min

Result:
14:10 @ 50# sandbag (I cheated 10 seconds and didn’t do the last carry).

Reference:

• Mobility Movements