Friday - Aug. 19

The following is straight from strongswiftdurable.com and Rob Shaul.  I really like their philosophy and am looking into some of their programming for the coming year.

Warm-up:
40x Sandbag Get-ups - 60#

Training:

(1) 6 Rounds
5x Sandbag Walking Lunges - 60# - bag in Back Squat Position
5x 1-Leg Poor Man’s Leg Curl (elevated glute bridge - 18" box)
Lat + Pec Stretch

(2) 6 Rounds
8x 4-Count Sandbag Military Press - 60#
Rope Climb - 12' no feet
Hip Flexor + Instep Stretch

(3) 6 Rounds for time
5x Burpees
5x Sandbag Back Squats - 60#
3x Pull-ups
 - Time: 5:00

(4) 4 Rounds
25x Flutter Kicks - 4count
10x Toes to Sky
10x Face Down Back Extension
10x EOs - http://strongswiftdurable.com/exercises/mnt1247-eo-s/

(5) 3 Rounds
Shoulder Blaster - unloaded - http://strongswiftdurable.com/exercises/shoulder-blaster/
20 sec. Jane Fonda -http://strongswiftdurable.com/exercises/mnt377-jane-fonda/