A. Tempo overhead squats – 5×3 reps, with a 32X1 tempo (3 seconds down, 2 seconds in the bottom, eXplode up (i.e. fast), 1 second at the top). Increase 5-10 lbs from last week. These are a great way to work on your position, and controlling the movement, and getting comfortable with driving up out of the bottom of the squat.
B. With a partner, for a total of 5 rounds, ideally outside:
1 lap sled push / max effort push-ups
Switch roles.
Use the dogsleds if possible, but use the smaller sleds also in bigger classes, or if the dogsleds are too heavy to push. Your goal here is to move at a steady walk with a moderate level of effort, so adjust the sled weight to achieve that. If you’re sprinting, use more weight. If you’re stopping twice on the way there… take some weight off.