Warmup
Dynamic Warm Up
15 Yards per movement
High Knee Pull Lunge
back Lunge Twist
Side Lunge Grind
Spiderman Lunge
Inchworm
Walking toe touch
-Then-
3 Rounds
3 Broad jumps
5 Push ups
10 Sit ups
Workout
3 Rounds:
33 Box jumps 24/20″
22 Sit ups
11 Sandbag cleans
-2 Minute Rest-
2 Rounds:
22 V-up
11 Sandbag box step over 24″/20″
Accessory
3 Rounds:
1 Min plank
25 Russian twists
15 Bicycle sit-ups (Each time an elbow touches each knee is 1 rep)
and then
Warm-up: done.
Workout: 16:00 for both parts.
Part 1: 3:30 x round, 10:30 total.
*Squat cleans, #50 sandbag
Part 2: 3:30
*Step-overs, #20 dumbbells
Accessory: done
* Russian twists, #15 ball
Thank you!