Warmup
5 Minute jog
–Then–
2 Rounds
25 air squats,
20 push ups
15 Ring row OR bent over row
–Then–
2 Rounds
10 Alternating walking knee hug
10 Alternating walking toe touch
Workout
3×300 yard shuttles (50yards out and back 100 yards out and back)
*3 Minute rest between sets
Accessory
A.
5×3 Sandbag over shoulder
*Rest 1-2 min between sets
B.
3×5 Single leg long jumps (land on both feet
each leg.
*Rest 1-2 min between sets
C.
3×4 Sandbag suitcase deadlift each side
*Rest 1-2 min between sets
D.
Pistol squat 4×12 each leg
*Rest 1-2 min between sets
and then
Sprints great workout but not a big man workout.Taking about 1:30+ per rnd.
ACC.
A. 135 Bag
B. Tried to clear mat (72″) not quite
C. Use 62lb KB
D. Done to an 18″ box.
My glutes and quads are going to hate me tomorrow. Thank good for a good hot bath and a theragun.
Warm-up: air squats, push-ups on knees, ring-rows, knee hugs/toe-touches.
Workout: Shuttle runs:
1) 1:09
2) timer didn’t start. Felt faster than #1.
3) 1:08
4) 1:05. Made up for #2.
All were uphill going out, starting and ending on gravel- not easy to stop and restart on that stuff- lots of sliding!
Accessory:
A) #80 bag, no handles.
B) Round 1) 80″-83″. Rounds 2-3) 84″-85″.
C) #53 kb. Could’ve gone heavier, but co-worker has my #70’s.
D) Pistol squats to bench.
Enjoying the running workouts, so nice to be outside again! Thank you!
Awesome we will keep them coming!