Warmup
3×10 Wall walks (go as far up the wall as you can
All exercises perform for 20 yards:
Walking knee hug
Walking quad stretch
Inch worms
Walking toe touch
High knees
Backpedal
Carioca each way
Iron cross x 5 each
Scorpions x 5 each
Workout
20 Minute AMRAP
1 Sandbag clean + 2 sandbag strict overhead press + 3 sandbag push press.
–10 minute rest–
Sandbag RDL 3×12.
Sandbag box step ups 3×12 each leg.
L Sit: accumulate 1 minute in as few sets as possible
*Scale the L-sit by keeping 1 leg tucked and one extended
*Further scale the L-sit by accumulating 1 min in the hollow rock position
Accessory
5 Rounds:
30 Sec on 30 sec off:
V Ups
Bent knee alternating sit ups
Russian twists,
Crunches,
Flutter kicks
2 Minute rest in between rounds
and then
WOD:
33 rounds using double 44# kettlebells
Single leg RDL 3×12 – double 35# kettlebells
Step ups 3×12 – double 35# kettlebells
1 min L Sit – Completed with lots of sets
Warm-up: done.
Workout:
* 30 rounds, #50 sandbag.
* RDL’s and step-ups: #50 sandbag.
* L-sits: 4 x 15-sec bursts.
Accessory: time restraint, 1 set.
Keep it up Leslie!