RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
Warmup
5 Min any monostructural activity
-Then-
2 Rounds not for time
15 Sumo reach
10 Roll and reach
5 Hollow rock
5 Glute bridge on each leg
Workout Notes
We are starting the session with some tempo deadlifts. Use whatever weights you have, dumbbell, kettlebell or sandbag to accomplish the tempo session!
There is scheduled rest for today’s conditioning. That means let’s push the pace in each of those 1 min intervals!
Lunges are bodyweight lunges.
Strength
Deadlift
10-7-5-3-5-7-10
*Rest 1-2 minutes between sets
*Perform tempo reps 3s up 3s down for each set
Workout
3 Rounds for max reps of:
1 min double unders OR line hops
Rest 30s
1 min burpee
Rest 30s
1 min alternating bodyweight lunges
Rest 30s
1 min hang power clean
Rest 30s
Cool Down
2 min
Bottom of the squat with a kettlebell, pick weight
and then