Warmup
3-5 min easy jog
-Then-
2 Rounds for quality
10 Big arm circles forwards
10 Big arm circles backwards
5 Burpee
10 Sandbag bent over row
Workout
A.
1 Set max reps pull ups – Perform kipping or strict, specifically whichever you did during the initial test day!
-Rest 15 min-
1 Set max reps push ups
-Rest 5 min-
B.
“Dan Bailey Takes on 3 WODs, Sandbag Style:”
For Time:
1. 21-15-9
Sandbag Clean
Dips
-Rest 5 min-
For Time:
30 Sandbag ground to overhead
-Rest 5 minutes-
For Time:
21-15-9
Sandbag thruster
Pull ups
Cool Down
Pretzel stretch 2 min on each leg
Video Library
Bodyweight Movements
Weightlifting
Stretching
Foam Rolling
and then
My first 4 weeks of the program have been these push-up and pull-up weeks. Fantastic so far and I can say after the test day today, I’ve done more push-ups unbroken and more pull-ups unbroken than I’ve ever done. Great stuff!
Stoked to hear it, great work!