Warmup
800m easy jog
-Then-
2 Rounds not for time:
5 Sandbag deadlift
5 Sandbag bent over row
5 Sandbag strict press
-Then-
2 Rounds
30s each
Bottom of squat
Seated hamstring stretch
Calf stretch each leg
Quad stretch on each leg
Workout
“12 Days of Christmas”
1 Sandbag Clean & Jerk, 50/35 lbs
2 Sandbag Deadlifts, 50/35 lbs
3 Sandbag Thrusters, 50/35 lbs
4 Sandbag Shoulder-to-Overheads, 50/35 lbs
5 Sandbag forward throws
6 Burpee over sandbag
7 Burpee + sandbag cleaclean and jerk
8 Push-ups
9 Sandbag bear complexes,
10 Sandbag power snatches,
11 Sandbag hang power cleans
12 Sandbag over shoulders
Cool Down
Enjoy your Christmas and eat some cookies and protein!
Video Library
Bodyweight Movements
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Stretching
Foam Rolling
and then