Warmup
For quality
400m walk with sandbag
-Then-
3 Rounds
10 Alternating lunge steps
10 Jump squats
10 Push-up
Workout
For time:
*Break up any way you want:
100 Sandbag ground to overhead
100 Sandbag bent Over Row
100 Bear hug sandbag squats
100 Sandbag RDL’s
250 Sit ups
Cool Down
Seated groin stretch for 2 min
and then
56:35 – 80 lb bag 5 x 10 GTOH, 2 x 25 row, 2 × 15 , 2 x 10 BH Squat, 2 x 25 RDL and repeat. Sit ups 10 x 25
SCALED – 38 minutes – 45lb bar. 7 rounds of 10 for first three and of 25 for sit ups.