Saturday, September 3, 2016
Sandbag Saturdays!
Prehab
Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings
Warmup
Coach’s Choice Warm Up
Warm up Technique for Strength Work
Conditioning
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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