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
5 Air squat
5 Alternating lunge steps
5 Side to side lunge steps
-Then-
2 Rounds
For 30s each
Knees out bottom of squat (Use arms to push knees out while at bottom of the squat)
Laying banded hamstring stretch
Calf stretch
Lunge stretch (each leg)
Butterfly stretch
Workout Notes
As always with monostructural activities (run, bike row) you don’t want to run so fast that you have to stop and think for 5 – 10 seconds about whether or not you want to pick up the weight!
If using dumbbells/kettlebells, perform front squats for all sets of squats.
Goal Time: 8-10 minutes
Workout
For time:
Run, 400 m
30 Back Squats
Run, 400 m
20 Front Squats
Run, 400 m
10 Overhead squats
Substitutions
Run = 400m row OR 800m bike OR 150 single unders OR 100 plate hops
Accessory
3 Rounds
30s max rep bent over row
Rest 1 min
30s max rep strict press
Rest 1 min
and then
Warm-up: ✔
Workout: 10:35
* Runs: ~1:50 each.
* Back, Front and OH squats: #65.(barbell/plates).
Accessory:
* Ring rows: 15,13,13.
* Strict press: #40, 15 reps. Elbow/shoulder hurting. Sets 2&3 subbed:
Set #2: Hammer curls, #40, 12 reps.
Set #3: 1 min HS hold.
Thank you!