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
2 Rounds
30s on 10 off
Side to side or front to back Line hops
Air squat
Calf stretch
High knees
Hamstring kicks
Toe Walk
Heel Walk
Sit-up
Workout Notes
This is a long workout and we our times should be in the 25-30 minute range! Pace yourself out from the gate and stay steady. Averaging 3-5 minutes per round should be the goal!
Workout
5 rounds for time of:
150 Double unders OR single unders OR side to side line hops
30 Broad jump 3ft/2ft
30 Thrusters
Cool Down
2 min
Pigeon stretch each leg
–Then–
15 Fire hydrants (each leg)
15 Alternating leg v-up
and then
Dan, you noted that stepping down from the box would be safest, but there aren’t any box jumps in the workout! ???? Should there be some, or just an accidental note? Thank you!
No step down no box jump!