Warmup
5 Rounds For Quality
3 Sandbag over the shoulder throws
3 Sandbag forward throw
10 Burpee over sandbag
10 Air squat
10 Reverse step alternating lunge (5 each leg)
Workout
For 20 min
Under 1 arm sandbag carry
*Every time you put the bag down, or move to the other arm, stop the clock and perform 5 Sit-up, 5 burpee, 5 sandbag bent over row. Then re start the clock and continue.
Accessory
3 Rounds
20 Sandbag Russian twists
10 Plank pull throughs (each side) see: https://blog.goruck.com/rucking-training/5-ruck-pt-movements-anyone-can-do-at-home/ for demonstration
and then
Warm-up: done. Throws: #40 sandbag.
Workout: #40 sandbag. Barely squeaked out 5 minutes each arm at a time! Switched between suitcase carrys and holding the bag in crook of elbow in front of me. Not sure how to position it to be “under” one arm, without resting it on my hip? Either way, this destroyed my upper body and core! T-rex arms tomorrow! ???? So, 15 total sit-ups/burps/ rows.
Accessory: twists: #15 slam ball. Pull-throughs: #35 kb.
Thank you!