1) 1 mile sandbag run. Men-50 lb sandbag.Women- 30 lb sandbag.

 

2) 20 minutes: quality ‘core’ work

Within the 20 minute time cap, perform the following reps and exercises any way you like. Focus on quality, perfect reps. Not the clock.

 50 hollow rocks

50 hollow rocks into a superman

25 barbell rollouts

25 strict t2b

50 stick situps. see video clip on blog.

 

3) 10 minute amrap:

6 strict pullups/6 ring rows

8 clapping pushups

10 kettlebell swings