Warmup
5 Min any monostructural activity
-Then-
Foam Roll 10-15 passes on each bodypart
-Lower and upper back
-Biceps
-Glutes
-Hamstrings
– Calf and achilles
-Then-
3 Rounds not for time
10 Walking toe touch
10 Walking knee hug
10 Walking lunge
10 Bodyweight good morning
10 Sandbag deadlift
10 Sandbag bent over row
Workout
2 Rounds for time of:
100 Sandbag sumo deadlift high pull
50 Chair or bench dips
50 Sandbag front squat
100 Lateral jumps over sandbag (over is one rep)
Accessory
3×15 Upright row
3×10 Sit-up
3×10 Sandbag reverse step lunge
*Rest 1-2 minutes between sets
and then
Warm-up: done.
Workout: 29:55. First round: 15:00. Second: 14:55. Had to take a 1-min breather between rounds, i was dying!
*Sumo DL h.p’s: #45 bar.
*Dips on bench.
*F. squats: #25 db’s.
* Bag jump-overs were miserable!!! Way worse than double-unders!
Acc:
*Subbed RDL’s for upright rows. Did rows yesterday instead of RDL’S on accident. #50 bag.
*Sit-ups: varied styles.
* Reverse lunges: #25 db’s
Thank you!