Warmup:
1 Mile jog
–Then–
10m Each
Walking quad pull
Walking toe touch
Walking knee hug
Toe walk
Heel walk
Forward bound
Workout:
21-15-9
Sandbag Thruster
Air Squats
*Rest 3-5 min
–Then–
10x100m sprint @ 85-90% max effort
*Walk back rest between reps
–Then–
For Time:
50 Total strict pull-ups OR sandbag bent over row with 2s pause at the top
100 Push-ups
100 Sit-ups
Cool Down
Sit in bottom of squat holding sandbag for 2 min
and then
Warm-up done: 1-mile jog: 9 min, just a nice warm-up pace. Workout: 4:06 *Thrusters : #20 db’s. Thrusters hate my body, can’t go very heavy. They feel so goofy! *Static lunges instead of squats. Right hip flexor aches with high-rep squats. *Sprints: 19 sec, 20, 18, 17, 16, 16, 16, 16, 16, clock didn’t start-felt faster, 15 ????. * For time: 12:30. Bent-over rows #40 sandbag. Hand-release push-ups. Varied types of sit-ups. Rows: 10, 10, 10, 5, 5, 5, 5. Push-ups/sit-ups: 10, 10, 10, 10, 10, 10, 10, 5, 5, 5, 5, 5, 5. Rotated through the 3 exercises, didn’t… Read more »