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 5 min
7 Alternating lunge steps
7 Alternating side lunge steps
7 Sit-up
7 Push-up
-Then-
30s Each
Seated hamstring stretch
Bottom of the lunge stretch each leg
Bottom of the squat
Arm circles (15s forwards, 15s backwards)
Workout
Complete as many rounds as possible in 15 mins of:
13 V-up
25 Forwards/backwards jumps over sandbag/dumbbell/kettlebell
8 Squat cleans
Accessory
3 Rounds For Quality
10 Sandbag skull crusher
10 Sandbag bicep curl
10 Sandbag front raise
*Rest 1 min between rounds
Cool Down
2 Min each
Wrist stretch in each direction
Seated hamstring stretch
and then
WOD: w/ 50# DBs
4 rounds + v-ups, hops, and 3 sq cleans
Accessories: complete
Warm-up: done.
Workout: 9 + 10 jumps, #50 squat cleans.
Accessory:
Skull-crushers: #20
Bicep curls: #20, left arm only.
Front-raises: #10, left arm only.
Thank you!