Warmup
2 Rounds Not For Time
10 Lunge steps + walking knee hug
10 Lunge w/ twist
10 Side lunge each leg
10 Inchworm
Workout
5 Rounds For Time
20 Sandbag bent over row
20 Sandbag floor press
20 Sandbag high pull/upright row
20 Sandbag strict press
Accessory
5 Rounds
10 Burpees over sandbag
15 Push Ups
10 V Ups
*Rest 1 min to 1:30 between rounds
and then
Due to weight subbed in DB’s or Bar. Great workout, shoulders and triceps are swollen.
5 Rounds For Time
20 Sandbag bent over row (70 Bar)
20 Sandbag floor press (30 DBs)
20 Sandbag high pull/upright row (70 Bar)
20 Sandbag strict press (70 Bar)
(24:13)
Great to hear, and solid substitutions!
Warm-up done.
Workout: 17:50
Rows: #20 dumbbells- should’ve gone heavier.
Floor presses: #20 db’s- should’ve gone heavier.
High pulls: #20 db’s
Presses: #15 d’s
That got dicey fast! Yeouchy!
Accessory: 3 rounds, decreased pushups to 10 on a bench. I’m not very good at them!
Thank you! ????
Glad to hear it! Good to know we can go heavier next time!
I took off October through mid-February completely off from working out. Not ideal, but life caught up with me and curb-stomped me. I had been doing the Invictus Comp series for a couple years, but got bored with the repetition, and needed a change. Now it’s difficult fuguring out how heavy to go, I’ve become so weak!
It happens to everyone, what’s important is we are back on track and building everything back up. It will take time but take it slow, it’s ok to under guess the weight you should be using. Better to do that than overestimate what you should be using.
Thank you Dan! And i just watched your Train Faith episode 19-it was great, i especially like the idea that your weakness(es) are what makes a team. I work in the fire service, and this idea is so, so true for healthy crew dynamics! Thank you!