Warmup
3 Rounds:
100m Jog
10 Iron cross
10 Scorpion
10 Inch worms
10 Forward lunge
10 Backward lunge
10 Lateral lunge
10 Vertical jump
Workout
30 Minute sandbag carry for distance
*Every 3 min starting at 0:00
10 Bent over row
10 Shoulder to overhead
Cool Down
2 min each
Seated hamstring stretch
Calf and achilles stretch
Bottom of the lunge each leg
and then
WOD:
75# Sandbag – 1.22 miles
Accessories:
Complete
*2 miles, 33:50. #50 sandbag. I stopped the clock while i did the rows/presses. Not sure if that was right or not?
Accessory:
*3 sets:
15 Behind the neck tricep ext. #20 db.
10 lateral raises. #5’s
10 bicep curls. #20’s
10 front raises. #5’s
Thank you!