Warmup
5 Min easy jog *At the start of each minute perform 3 burpee
–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
Roll and reach
Glute bridge on each leg
Bodyweight good morning
Air squat
–Then–
Workout Notes:
Two quick(ish) burners for today. The reps for each are low meaning you will be moving back and forth between the two relatively quickly! Throttle down keep your movement clean and have fun! Hope everyone has a motivating weekend!
Workout
6 Rounds for time of:
5 Sandbag/dumbbell squat clean thruster
25 Side to side hops over sandbag/dumbbell
–Rest 3 min–
6 Rounds for time of:
5 Burpee + sandbag swing overhead OR dumbbell devils press
4 Sandbag/dumbbell box step overs, 24/20 in OR 8 (each leg) front rack lunges)
Accessory
4 Rounds for quality
1 Min for reps for each movement
Sit-up
Push-up
Sandbag/dumbbell deadlift
*Rest 1 min between rounds
and then
Warm-up: done.
Workout:
A) 4:34, #50
B) 5:36, #50, devil presses/ 20″ step-overs. This was about my max weight for both movements!
Accessory:
*Sit-ups: 29, 31, 32, 34
*Push-ups: 15 strict, plank on hands, 20 on bench, plank on hands.
*DL: 37, 42, 46, 50. #50 sandbag.
Thank you!
Awesome job Leslie! Doing so good!