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
5 Min skip rope OR jog Or alternate between
5 air squat
6 reverse lunge steps
5 push-up
-Then-
2 Rounds not for time
15 Sumo reach
10 Roll and reach
10 deadlift
10 good morning
5 hollow rock
5 glute bridge on each leg
-Then-
Workout Notes
Heavy and fast with some rest in between is the name of the game today.
Goal time for each workout is 2:00-3:00 min
Workout
3 Rounds
10 Sandbag over shoulder OR dumbbell clean and jerk
10 Box jump
–Rest 3 min–
3 Rounds
10 Hang clean and jerk
10 Front squat
Accessory
3×10 Bent over row
3×30 Sit-up
*Rest 1-2 min between sets
and then
Warm-up: done.
Workout:
A) 3:15, #60, 20″ box.
B) 3:24, #60/#60
Accessory:
* Rows: #60
* Sit-ups: ✔
Thank you!
Right in the wheel house time frame! Great work!
A little slower than the goal range, but close! Felt like i was dying on part 2! ????