Warmup
800m Sandbag zercher carry
–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
3 Rounds
15 Sandbag forward throw
15 Sandbag over the shoulder or head throw
30 Handstand push-ups OR seated sandbag strict press
Accessory
5×3 Minute run.
2 Minute easy jog between sets
*Run the 3 min at a medium to hard but sustainable pace for the full 3 minutes
and then
Great workout, hurt in a good way.
Used a 50 slam ball for carry and the workout.
Slam ball will work great for this! Glad you liked it.
Warm-up: done. 600 m. #35 db. Hello low back! Didn’t wanna push it with prior low back injuries.
Workout:
Forward throws #25 kb.
Over shoulder throws #45 kb.
5 kipp hspu’s + 25 seated press #15 db’s.
*About 6 min x round, including 1 minute to go out and back from my field to throw stuff!
Accessory: This was brutal. Im not a fast runner, and today my “fast” run was dang-near as slow as my jog! Ha!
Thank you!
Take care of that lower back. My policy is pain free activity, if that means reducing weight, distance, reps that’s ok!
Fast is relative, fast for you is FAST. You are doing great!