Warmup
5 Minute jog
–Then–
3×15 Yards each
Rapid fire high knees
Rapid fire butt kicks,
Power skips
A-skips
B-Skips
Push-up starts – sprint 10yds
Workout
For 20 min
1 Sandbag Ground to Overhead + 1 Burpee, then 2 + 2, then 3 +3, etc until time is up!
Accessory
3 Rounds:
25 Sit ups
25 Russian twists
15 Knees to elbows
*Rest 1 min between rounds
and then
Yesterday’s:
Warm-up: done.
Workout: out-of-town, so i paced-off the distance, it’s close-ish!
A) 0:20, 20, 20, 19, 19, 19, 19, 18, 19, 18.
B) 7:37, #50 sandbag, forward throws.
C) didn’t do, couldn’t find a place for pull-ups.
Accessory: done!
Thank you!
20 minute amrap: 10 rounds + 3 sand bag @75 pounds
WOD: 75# sandbag – 12+ 13 GTOH/ 2 Burpees
Accessories: Complete