Posts Tagged ‘sandbag step ups’

Warm up

Strength
5 x 5 Bench Press + Pull Ups
5 x 10 DB Row
5 x 10 DB Fly

Stamina
Find the heaviest object you can (beer keg, heavy bag, washing machine) and carry it 200 ft.

Conditioning
4 min AMRAP Man Makers, then…
800m Sandbag Run
400m Lateral Sandbag Throw
200 Sandbag Step Ups

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

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Warmup plus:
20 x Plyo Push Ups

Strength
5 x 5 Bench Press
5 x 10 DB Fly
4 x 12 DB Row
3 x 20 Rear Deltoid

Stamina 3 rounds, hold each position for as long as possible:
Handstand Hold
Wall Sits

Conditioning for time:
50 x SBGU
50 x SB Step Ups
50 x OH SB Squats
800m SB Run

Abs 2 rounds:
10 x V-Ups
13 x Side Bends
30 sec Side Plank
24 x Wide Leg Sit Ups
10 x Leg Levers
12 x Bicycles
12 x Pulse Ups

Swimming 3 rounds:
25m Freestyle
25m Breaststroke
25m Backstroke
25m Butterfly

…then rest 5 minutes…

3 x Max Breath Holds under water