Functional Fitness

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Scale the sandbag as needed for the Tabata cleans. You should be able to cycle them pretty quickly, roughly 5-6 reps per 20 secs of work at the beginning. Everything else is pretty straightforward.

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A. Strength

A1. Tabata sandbag clean (100/75)
A1. KB suitcase deadlift 4x20 (ea arm)
A1. Weighted hip thrust 4x20
A1. Banded good morning 4x20

B. Metcon

20 AMRAP
100m sandbag run (100/75)
20 sandbag side toss (10 ea side, alternating)
20 sandbag thruster

C. Conditioning

30 min E3MOM (10 rounds)
300m shuttle sprint (25m lengths)

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