Warmup
5 Min Amrap of
5 Push-up
5 V-up
5 Air squat
–Then–
2 Rounds
30s Each
Calf stretch
Bottom of the lunge stretch
Seated hamstring stretch
Workout
A.
5 Rounds for time of:
40 Lateral sandback hops
10 Front rack walking lunges, 50/35 lbs
Rest 1 min
–Rest 3 min–
B.
Sandbag run/jog : 4 x 3 mins at 80% of max effort
*Each for distance
*Create a loop you can run of at least 200m in length if needed.
*Rest 2 min between efforts
Accessory
3×10 Bent over sandbag row (4-5s descent)
3×10 Strict press (4-5s descent)
*Rest 1-2 min between sets
and then