Saturday, September 3, 2016


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Sandbag Saturdays!


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Coach’s Choice Warm Up
Warm up Technique for Strength Work


25 minute AMRAP:
Row 250 meters while partner holds a sandbag, switch
100 Meter Sprint Run with Sandbag while partner is Resting, switch
20 Sandbag over shoulder
2 Rope Climbs, Partner holds sandbag while other partner climbs

*Every time the sandbag touches the ground the pair stops and does 5 Burpees.

Notes: One partner works while the other rests. Try to sprint through the rounds. Sandbag never touches the ground
L1: 30, 8 ring rows
L2: 50/30, Climb as high as possible
Rx: 70/50
Rx+: 90/70, Legless

Cool Down

Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse bar
Stretch Hamstrings

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