Warmup
All exercises perform for 20 yards:
Walking knee hug
Walking quad stretch
Inchworms
Walking lunge
Walking toe touches
Rapid fire high knees
Backpedal
Carioca each way
Iron cross x 5 each leg
Scorpions x 5 each leg
Workout
3 Rounds:
9-7-5-3
Sandbag row + bench dip OR chair dip
Sandbag hang squat clean
Burpees over Sandbag
100m Sandbag run
*Rest 2 min between each round
Accessory
4 Rounds For Quality
15 Sit-up
1 Min forward plank
15 V-up
1 min rest
and then
Warm-up: done
Workout: was the round of 6 supposed to be in there???
* #50 bag for rows, cleans & run. *Bench dips.
1) 10:05
2) 9:47. I might have missed the round of 6 burpees…hhhmmmm…
3) 10:26
Accessory: dunzies
Thank you!
Minor typo but I don’t think you lost any fitness!
I think I lost part of my soul! ????