Warmup
5-7 Minutes any aerobic activity
OR
EMOM 6 minutes
20s Plank hold
10s Mountain climbers
–Then–
2 Rounds 30s each
Banded pull apart
Big arm circles backwards
Childs pose
Bottom of the squat
Bodyweight good morning
Workout Notes
I can’t explain why but I REALLY like the makeup of this one today! The suitcase carry is not something we have done all that often on here. All you are going to do is carry the sandbag or dumbbell in one hand across the distance required. Alternate hands each round!
Workout
Complete as many rounds as possible in 20 mins of:
Suitcase carry, 100 ft
8 Single arm dumbbell thrusters (4 on right arm, 4 on left arm)
8 Sandbag power snatches
Handstand Walk, 50 ft
*Substitute 7 wall walks for the handstand walk if needed
*Substitute 7 inch worm if you cannot perform a wall walk
*If the single arm thruster is too difficult with a sandbag, perform double arm regular thrusters
Accessory
3 Rounds not for time
5 Rear leg elevated split squats, (with sandbag on back)
10 Weighted calf raises, pick medium weight
and then