WU – SSH x 20, DQ x10. Russian Soldiers x10, Dynamic Lunges x 2, Plank transitions x 2
Grab a Brute Force Sandbags and mosey to track.
4x Four corner sprints to tire to get the blood pumping
100 meters of tractor tire flips, jog to start/finish line
Used the Sandbags for 400 meter relay around track followed up by compound movement, then breaking down the components. 10 Burpee Long Jumps with high knees back to start, 10 Merkins, 10 Jump Squats, 10 High knees.
Right into Sandbag relays 3X – SB clean and press to Burpee, carry around cone 10 meters away. Others doing Push ups or Jump Squats for duration.
A little game of Duck, Duck, Goose 2x (four holding plank while fifth does 5 burpees then sprint around)
Last exercise was SB wind sprints x2 on the tennis courts. Finished it off with some stretching and dynamic exercises.
Great work out guys, thoroughly enjoyed it.
4 Comments
Awesome job Sparky and thanks for the beatdown!
Sorry I missed it. Maybe we should rename the AO to Sparky’s house. My back just said no to your style if beating. Well done fellas.
Great beatdown Sparky. Creative and painful. And that heavy bag is a beast. Wilson – good call. Your back would not have enjoyed the bags or the tire flips.
I still need 2 folks (or more) for Breaking Bread on Sunday – 5:30 to 7:30 p.m. Let me know if you can make it.
What time would I need to be available? I think I’m in.