Warmup
20 Wall walks
–Then–
2 Rounds
All exercises perform for 20 yards:
Walking knee hug
Walking quad stretch
Inch worms
Spider walk
Toy soldier
Walking toe touch
Rapid fire high knees
Backpedal
Carioca each way
Iron cross x 5 each
Scorpions x5 each
Workout
AMRAP 15 mins: Shuttle Runs, Bench Press, Shuttle Runs and 15 more
Complete as many rounds as possible in 15 mins of:
Shuttle Run, 100 m
5 Sandbag floor press
Shuttle Run, 100 m
6 Sandbag floor press
Shuttle Run, 100 m
7 Sandbag floor press
Shuttle Run, 100 m
8 Sandbag floor press
Shuttle Run, 100 m
…
*Continue to add 1 rep per round of the sandbag floor press for each round completed.
*Perform the shuttle run WITH the sandbag 50m out and back.
Cool Down
2 Min bottom of the squat with the sandbag
2 Min seated hamstring stretch
Accumulate 2 min of the forward plank with a sandbag on your back. Rest when needed.
and then
Warm-up: 3 mile run.
Workout: finished round of 15’s.
Shuttle run with #40 db
Press: #25’s
Thank you!