RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
Warmup
For 800m
Jog 100m
Stride 100m – 1 gear faster than a jog
-Then-
10m each
A – Skip
Heel to hamstring
High knees
Broad jump
Side to side lunge
Walking lunge
–Then–
2 Rounds 30s each
Calf stretch
Seated hamstring stretch
Standing quad stretch OR couch stretch
Bottom of luge each leg
Workout Notes:
Two quick 5 min amraps today that require you to push the pace! We’re aiming for getting back to the bag or to the shuttle runs as fast as possible!
Workout
Complete as many rounds as possible in 5 mins of:
Run, 800 m
Max rep burpee over sandbag
–Rest 2 min–
Complete as many rounds as possible in 5 mins of:
60 Sumo deadlift high pull
Max Shuttle run (10m down and back, 15m down and back)
Accessory
3×12 Sandbag bicep curl
3×12 Sandbag skull crushers
4x8s Hollow rock holds
*Rest 1-2 min between sets
and then