Warmup
4 Rounds for quality
Rest 1 min between rounds:
10 V ups
10 Sprinter sit ups *
10 Windshield wipers
10 Glute bridge
Workout
15 Min AMRAP
10 Lateral hops over sandbag (over and back counts as 1 rep)
10 Sandbag bent over row
10 Sandbag shoulder to overhead
10 Diamond push ups
Cool Down
Carry sandbag 400m
*Sprinter Sit-Up. Lie on your back with your arms at your sides and legs extended. Sit up with while bringing the right knee to your chest and left arm up in a running motion. Perform the same in the opposite direction to complete one rep.
and then
On shift yesterday and had the whole day filled. Got to it today. Made 8 rounds + 10 laterals in the 9th. 80lb bag. Went log position with the shoulder to OH. Weak in that position.
Alright. Onto today’s work.