Warmup
100 Push-ups (from knees if needed)
–Then–
2 Rounds Not For Time
10 Big arm circles forwards
10 Big arm circles backwards
20 Single count mountain climbers
10 Sit-up
Workout
5 Rounds:
1 Sandbag clean + 2 sandbag front squat + 3 sandbag strict overhead press + 4 sandbag push press.
8 Sandbag RDL
8 Sandbag step ups 24″/20″
1 Min L Sit hang from pull-up bar
Accessory
3 Rounds:
30s flutter kick
30s v-up
30s plank alternating shoulder taps
and then
Warm-up: done.
Push-ups: 20 on knees; 10 hand-release; 15 on knees; 15 strict down, on knees up; 20 hand-release; 20 strict down, on knees up.
Workout:
Done with #25 dumbbells.
L-hangs: alternated each 10-20 sec between L-hangs and with my knees up, but lower legs down.
Accessory: done
Thank you!