Warmup
10 Min EMOM Alternating between
15 Altenating lunge steps
5 Push-up + 5 Air squat + 5 ring row OR bent over row
–Then–
2 Rounds
30s Seated hamstring stretch
30s Bottom of the lunge stretch (each leg)
30s Bottom of the squat
30s Childs pose
Workout Notes
This is a team workout. Reps listed are to be broken up between two people anyway you want. If you are going solo, perform half the calories with a 20s work 10s rest interval.
The final mile is to be run together! Hope everyone has an awesome weekend!
Workout
For Time:
100 Back rack sandbag lunges
100 Alternating Front Rack Lunges, 95/65 lbs
100 Bent over sandbag row (3s pause at the top)
100 Box Jump Overs, 24”/20” OR tuck jumps
Run, 1 mi
Accessory
3 Rounds not for time
10 Diamond push up
10 Sandbag hammer curl
10 Sandbag skull crusher
Rest 1 min between rounds
and then
Warm-up: done.
Workout: 19:54, solo.
* front and back-racked lunges: #50
* rows: #60
*box-jump-overs: 20″
* mile run: 8:04.
Accessory:
*5 regular push-ups to 17″ bench.
*Hammer curls: #25 left, #20 right.
*Skull-crushers: did tricep extensions with red band.
Thank you!