Warmup
800m Easy sandbag carry
–Then–
2 Rounds
10 Bodyweight good morning
10 Push-up
10 Sit-up
10 Side to side lunges
–Then–
2 Rounds
30s each
Seated hamstring stretch
Wrist stretch in each direction
Box front rack stretch
Frog stretch
Workout
AMRAP 4 min
200m Sandbag run into
Max rounds of:
10 Sandbag good morning
10 Sandbag bicep curl
–Rest 3 min–
AMRAP 4 min
200m run into max rounds of:
10 Sandbag power snatch
10 Bent over row
–Rest 3 min–
AMRAP 4 min
200m sandbag run into max rounds of:
10 Weighted calf raises
10 Sandbag reverse curl
Cool Down
2 min each
Frog stretch
Seated hamstring stretch
and then
Warm-up: done.
Workout: runs were about 1:15 each, #60.
A) 3 rounds
* good-mornings #60
* bicep curls #25 db left arm, #15 right arm.
B) 3 rounds
* snatch: alt arms, #35 db
* rows #60
C) 3 rounds
* calf-raises #30
* rev. curls #15 db’s
Cool-down: done.
Thank you!
Crushed it!!