HFL Daily Grind: “The Haul” 5/17/25

Warm-Up (10 minutes)

• 2 Rounds:

  
  

  

  
  
  
  

  • 30 seconds jumping rope or high knees

  • 10 Cossack squats

  • 10 Banded good mornings

  • 10 Scapular push-ups

  • 10 Sandbag deadlifts (light)

  
  

Strength + Conditioning (35-40 minutes)

Part A: Sandbag + Sled Circuit

Every 5 minutes x 4 rounds (20 min):

Complete the following with quality movement and increasing intensity:

• Heavy Sandbag to Shoulder x 4 reps per side

• Sandbag Front Carry 50 feet (or 25’ down and back)

• Sled Push x 50 feet (moderate to heavy)

• Sled Pull (backward or rope drag) x 50 feet

💥 Rest until the next 5-minute mark. Goal is to move heavy and with purpose, not sprint. Adjust sandbag/sled weight based on experience.

Part B: Core Finisher (12-15 min)

3 Rounds:

• 20 Weighted Sit-ups (DB or plate)

• 15 Sandbag Bear Hug Marches (R+L = 1)

• 10 Hanging Knee Raises or V-Ups

• 30-second Side Plank (each side)

Rest 30-60 sec between rounds.

Cool Down (Optional 5 min)

• Walk or slow sled drag 100-200 ft

• Deep hip flexor stretch

• Thoracic opener on foam roller