Warmup
800m Sandbag carry (alternate every 100m with zercher carry, shoulder carry, bear hug carry)
-Then-
2 Rounds for quality
3 Sandbag press
3 Burpee over sandbag
3 x Kick up to handstand (against wall) hold for 10s
10 Sit ups
Workout
5 Rounds
10 Sandbag Floor Press
25 Push ups
10 Sandbag overhead press
12 total Strict Handstand Push Ups
1 Min front plank (sandbag on back for as long as you can hold)
1 Min side plank
*Rest as needed between rounds
Cool Down
Bottom of the lunge stretch for 2 min each leg
and then
Work – 43:31 plus two bonus rounds because of a run and just restarted when I got back. 80 lb bag for all except the plank.
Those pre-exhausting ohp to handstand press were spicy! Had to knock out the 12 in 5 , 4, 3 reps.
That’s what we like to hear!