Warmup
3-5 min any monostructural activity
-Then-
3 Rounds
3 Inch worm
30s Child’s pose
10 Big arm circles forwards
10 Big arm circles backwards
10 Air squat with 3s pause in bottom
Workout
For time:
20 Sandbag forward throws (1-2m max)
12 Sandbag/dumbbell clean and jerk
15 Sandbag forward throws (1-2m max)
15 Sandbag/dumbbell clean and jerk
10 Sandbag forward throws (1-2m max)
20 Sandbag/dumbbell clean and jerk
*If you only have a dumbbell or kettlebell perform bodyweight jumping squats OR slight jumping squats (1″ or less) with a single light dumbbell or kettlebell.
Cool Down
4 Rounds
20s on 40s off
Weighted flutter kick (Sandbag or dumbbell held over torso while performing flutter kicks)
–Then–
2 min each
Pigeon stretch
Couch stretch
and then
Warm-up: done.
Workout: 9:56, #50 bag/ dumbbells.
I had to laugh when i read “1-2m max” for the throws. I thought “How freakin far does he think i NORMALLY throw this thing?!” ????
Accessory:
2 rounds of 20 sec, #8 ball.
2 rounds of 40 sec, no weight.
Thank you!
lol well Leslie you crush every other workout so I felt it necessary haha Nice work!