Warmup
3-5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
Workout
For time:
100 Weighted Box Step-ups, 24″/20″ Sandbag/dumbbell/kettlebell/ruck sack
*Every 1 min starting at 0:00 min perform 5 sit-up
*If you do not have anything to step up on perform 100 forward step lunges
Accessory
Not for time
100 Push-up
100 Sit-up
Cool Down
2 min each
Frog stretch
Wrist stretch in each direction
and then
WOD w/75# sandbag: 8:41
Accessories: Complete
Yesterday’s:
Warm-up: done.
Workout: 11 rounds +2 squats.
* #65 barbell.
* subbed #53 kbs for shoulder-throws. My sandbag is disintegrating, couldn’t use it.
* bench-dips.
Accessory: done.
Thank you!