Warmup
5 Rounds for quality
30s on 20s rest
Air squat
Sandbag deadlift OR Kettlebell swing (choose light weight)
–Then-
2 Rounds
30s for each
Bottom of the lunge
Bottom of the squat
Calf stretch (each leg against wall)
Workout
Run, 1 mi
— Then —
10 Rounds of:
20 Box Step-ups, 24/20 in OR 20 sandbag back rack walking lunge
10 Push-ups
— Then —
Run, 1 mi
Scale
For Time:
Walk/jog, 1 mi
— Then —
10 Rounds of:
20 Bodyweight lunges (with or without rear knee touching the ground)
10 Push-ups from knees
— Then —
Walk/jog, 1 mi
Substitutions
Box step ups – assisted lunge OR plate step up
Push-ups – Sandbag floor press
Accessory
5×10 Bent over sandbag, double dumbbell or double kettlebell row
5×10 V-up
*Rest 1-2 min between sets
and then
This looks like Murph prep! My mom works out with me, and after hearing this workout, she says “Dan, are you trying to KILL US?!” ????
How did you guess?? Work in those scales as needed, so cool to hear your Mom is jumping in with you!
Warm-up: done. DL with #40 sandbag.
Workout: 29:59. Maybe did 1 extra round?
*Run: 8:04
*Box step-ups/ hand-release push-ups: 14:04
*Run: 7:51
Accessory: Rows: #40 sandbag.
Subbed V-ups: alternated rounds of 20 alternating leg V-ups and 10 leg lifts.
Thank you!
Great splits Leslie!