Today's workout is based on heavy movements with sandbags or a heavy ruck.
If you're new to sandbag or heavy ruck movements, don't load up heavier than your body can handle and hurt yourself in the process. Be smart. You don't get strong killing yourself day after day. You just get injured. Start with less than you'd be inclined to, and if that feels easy, add a LITTLE more. It's tempting to want to beast out, but you're doing yourself a favor by not. Patience, grasshoppers.
OPTIONAL EQUIPMENT:
- Sandbag or Heavy Ruck (*SB/HR)
THE WARM UP
- 15 Pushups
- :30 Plank
- 30 Mountain Climbers
- :30 Plank
- 15 Fast Squats
- :30 Plank
THE WORK
x 1 ROUNDS
- 1:00 x SB/HR Backward Drags - Keeping squat position, drag your SB/HR while backpedaling for 1:00. Go as slow or fast as you want. Bonus points: Uphill
- 10 x SB/HR 50 Yd Forward Dash - Pick up your SB/HR and dash forward 50 yards. Drop and rest for :15 seconds. Do it again, beast.
- 1:00 x SB/HR Backward Drags
- 5 x SB/HR 50 Yd Forward Dash
------- Rest 1:00 -------
x 2 ROUNDS
- 15 x Forward Jump Squats over SB/HR
- 15 x SB/HR Weighted Squats - holding SB/HR in cradle hold
- 15 x Lateral Jump Squats over SB/HR
- 15 x SB/HR Lateral Squats - holding SB/HR in cradle hold
------- Rest 1:00 ------
x 3 ROUNDS
- 10 x Standing Rotational Deadlift - SB/HR at left foot. Standing tall, keeping hips from rotating, stabilize your core, squat and lift SB/HR from your left side, stand tall, and squat and put ruck at right foot. Stand tall. Squat and lift from right.
- 10 x SB/HR Staggered Push-Up & Drag - SB/HR at left hand/sidebody. Push-up with left hand on ruck, right on ground. Reach right hand under your body and drag ruck under you to the opposite side.
- 10 x SB/HR Cleans
- 10 x Ruck Swings
THE FINISHER x 1
- 80 x Toe Touches (Single Count)
- 1:00 Plank
- 80 Flutter Kicks