Warmup
2 Rounds Not For Time
100m Run
20 Forward arm circles
20 Backwards arm circles
Sandbag Training
A.
10 x 6 Zercher Squat (Any weight)
B.
30 total sand bag overhead throws (Over head)
C.
Rear foot elevated split squats (Bag on shoulder OR held in front rack)
4 x 6 Each leg
*Superset 4×10 RDL AND 30s plank hold with bag/weight on back
Conditioning
Sandbag “Grace”: 30Â Ground to overhead (Any weight)
Cool Down
Seated hamstring stretch 1:30
and then
On the Ground to overhead does it matter how I get it overhead?
Nope! Strict press, push press, push jerk, split jerk, overhead throw….anyway works.