Warmup
1 Mile easy run
Sandbag Warmup
5×8 Clean and press
Speed
Sandbag Rollover Sprints: 15 reps
*Start laying down, face up, bear-hugging sandbag.
Rollover from Back to front, while still holding bag. As soon as you get face down, release bag, and sprint 15 yards. Walk back, get re-set and repeat.
Strength
4 Rounds for quality
12 Zercher Squats
10 RDL w/
25 Sandbag weighted sit ups
Rest 1 min
Conditioning
Sandbag Fran
21-15-9
Sandbag thrusters
Pull – ups.
Cool Down
Seated hamstring stretch 2 min
and then
Suggestion to scale pull-ups? I can only do 2-3
Do you have a pull-up bar? Jumping pull-ups are the best scale!
FRANBAG 4:56
Solid!