Warm-Up
3 Sets @ Each Station
:30 sec Work / :15 sec Transition
Row @ Easy to Moderate Intensity
Movement Progressions
Then get into the Sandbag and Wall Walks with practice and form of how to lap and hold the Sandbag. Then get into the Wall Walk and working to maintain as straight an arm position as possible on the way up as on the way down.
"All That"
30:00 EMOM
Minute 1 - 3 Wall Walks
Minute 2 - 14/11 Row Calories
Minute 3 - 1/1 Turkish Get Ups 24/16kg
Minute 4 - 5 Shuttle Runs7.5/7.5m = 1 Rep
Minute 5 - Max Sandbag Bear Hug Hold (1 sec = 1 Rep)/Max Deadball Wall Sit
Sandbag: 68/45.5kg
DeadBall: 30/20/15kg
RPE: 7/10
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories
For Completion
5 Sets
10 Strict Handstand Push Ups, Add Deficit if Able
10 Ring Rows, Feet Elevated if Able
These handstand push ups do not need to be unbroken the whole time, but you should certainly start that way. Pick a challenging deficit/foot placement for the ring rows that follows the same thought process - but still make sure to be able to make contact with the ring at the top.
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