Partner Sandbag Workout
Bottom of bunny hill = 15 SB Rows each
Middle of hill = 10 squat thrust each
Top of hill = 15 SB C+P each
Middle of hill = 10 squat thrust
Bottom of hill = start over
Repeat for 45 min using 50# or 70# bag
Strength Circuit x 4
12 Pull-ups
12 Deck Squats
12 Divebombers
Conditioning Circuit – 15/15 x 6 min alternating
A1) KB Swings
A2) Ball slams
30/30 Circuit
Side Shuffle Squat Thrust 5y
Sledge Hammer Tire
Reverse Bear Crawl
Sandbag Deadlift
Sit-ups on decline hill
Finisher:
Run Bunny Hill one time AFAP
4 rounds
A1) 16 x alligator pushups
A2) 30 x PW kte or PW PIKES
Then
4 rounds
B1) 10 x S2S body rows
B2) 15 x broad jumps
Warm-up
Run .5 Miles
3 Rounds of
10 Pull-ups
15 Hindu Push-ups
20 Squats
25 Sit-ups
Then
4 x 100m Sprints
8 x 50m Sprints
Sparta #3
Complete as fast as possible.
1) Run 1 mile (pepper-tree figure 8)
2) 30 x each arm 1 arm KB clean & Press
3) Run 800m (small lap)
4) 30 x Burpees
5) Run 400m (gazeebo to 2nd light pole by sit-up station)
6) 30x 90 Deg JJ Muscle-ups – like body row to support position – no dip
7) Run 200m (gazeebo to 1st light pole)
8) 30y Walking Lunges (no weight / 12k Racked / 12k Overhead)
