Warmup
800m run alternating between
-Easy jog 100m
-Faster jog 100m
-Then-
For 10m each
-Side to side lunge
-Walking knee hug
-Inch worm
-Walking quad pull
-Duck walk
-Then-
Foam roll (10-15 passes on each muscle group)
-Hamstrings
-Calf/Achillies
-Quad and hip flexor/soaz
Workout:
For Time:
1 Sandbag suicide run (25 yard out and back, 50 yard out and back)
40 Burpees over sandbag
1 Sandbag suicide run (25 yard out and back, 50 yard out and back)
40 Sandbag front squats
1 Sandbag suicide run (25 yard out and back, 50 yard out and back)
40 Sandbag throws over shoulder
1 Sandbag suicide run (25 yard out and back, 50 yard out and back)
40 Sandbag power cleaclean and jerk
Cool Down
Easy 400m sandbag carry (anyway)
and then
Is that 10 rds of the whole thing? Or 10 rds of the suicide runs alternating through the sandbag exercises?
That was supposed to say For Time. Corrected, apologize for any inconvenience.
Got it! No worries!