Warmup
10 Min for quality
Sandbag carry 100m
5 Bent over sandbag row
5 Burpee over sandbag
5 Over the shoulder sandbag throw
Workout
4 Rounds for time
300 Yard shuttle (25yd out and back x 6)
2 Min rest
Max pull-ups
8 Pendlay sandbag row (keep elbows flared out to the side)
8 Overhead sandbag press
8 Sandbag cleaclean and jerk
25 Diamond push ups
Cool down
Stretch
Accumulate 2 min hang from pull up bar with sandbag between feet.
and then
Alright alright alright…..
Here we go.
Forgot to rest 2 minutes after the shuttle runs every round. Didn’t rest between rounds except when I was gasping for air. Mostly during the lifts.
I suck at pull ups so without 2 minutes of rest, 1 pull up strict each round.
Used 26lb KBs for the lifts.
Overhead press and clean and jerk were 8 each arm (1 arm at a time
5 narrow tricep push ups instead of 25 (scaling)
Had no grip left to dead hang. Tried it though. And slipped off the bar. Good stuff though. Shirt was drenched.
All I have to say is way to get after it!
29:33 – went 20, 18, 16, 14 with wide grip strict pull ups, 50lb bag. Forgot my running shoes at home and had to run in Vans slip ons.