My new warm up routine

The point of any warm up is to get the body ready to perform a certain task. Example if you are going to do some cleans you probably want to hit a few warm up sets before you load the bar up and start throwing it around. Get the body warm, get the body limber get the body used to the work that is going to be accomplished. I am going to take that information and modify it for the main task we are training for, the challenge. If you have not heard the saying "If it's important do it every day" I will make sure you do. One other quote that always seems to stick out " it takes 10000 times to become great at something". Do the math on that one and it's staggering how many hoists A day it's going to take to become so good that you will never fuck it up, 27.4 hoists a day for a year to be exact. So with all that being said.....

The goal of my warm up is to knock down those 10000 reps and get the body ready to perform work. There is a couple different variations of this warm up depending on where I am training. So let's go through them....

Station #6
Wearing 40lb vest and boots

Sandbag stair marches/ sandbag over shoulders high knee march up each flight
Light hose roll hoist x3 be smooth and perfect
Run down stairs with sandbag quickly
Kaiser sled big powerful hits reset between each hit
3" hose advance forward then backward

Repeat two times

Everywhere else
40lb vest and boots with ankle weights
Step ups on bench with sandbag 20 total with high knee hold at top
55 lb snatch DB OR KB 10 each arm
Quick feet line touches 20
Ball slams 20
Backward treadmill run 7mph 4degrees 30 sec

Hope this makes sense, I hope the point is clear. Warm up with the challenge and your body will be accustomed to it, you might pick up some skills and due to the fact it's a hard warmup you will get in better shape. Do this before every workout, everyday. Variation, progression will take place but in your workout not your warm up. Remember if it's important do it everyday......