Lunch Cardio
[A]AD @ Z1
Every 3 minutes get off and do 1 minute of core
Plank
Hanging toes to bar
Plank on swiss ball
Flutter kick with #45 OH
Hello dollies
Side Plank (R/L)
Russian Twists
EO's
Side bends
Slashers
Weighted sit-ups
Ab rollers
PM- Barfield
Sandbag weight = #50
[A] 10 minutes of sandbag get-ups
48
[A] Lucky Sevens
40 minute AMRAP
7 Rotational lunge clean to FL lateral lunge (R)
7 Rotational lunge clean to Fl lateral lunge (L)
7 Front load good morning
7 Front rows
7 Front squats
7 Anti-rotational plank pulls with sandbag (R)
7 Anti-rotational plank pulls with sandbag (L)
Between each round 1 down and back sprint or heavy loaded (Ruck + #50 SB)
5 Rounds and all reps. Got down to end but did not make it back in time.
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