Warm up:
Stretch and mobility
400m jog
15 burpees
20 sit ups
10 supermans
10 stomach sit up things (superman on your back) C just informed me these are called hollow rock
A) 5-5-5-5-5 back squat
C: 145-145-155-165
M: 105-105-105
Everyone basically did the fitness one which was just three rounds so C and I never got to finish.
B) 2 rounds- 30 minute time cap
400m run with sandbag
50 burpees
400m run with sandbag
20 man makers
30 pull ups
M: Finished second round of burpees exactly but went on the second run wile everyone was finishing up.
50#sandbag, 15#db, jumping pull ups
C: Got through second round of 32 burpees
80# first run, switched to 50# after 25#db for half of first round, switched to 15# in the middle
This was the reason I called. This was a brutal workout. No one finished in the 30 minute time cap. I don't think anyone even got close. Wow. It was terrible. You should definitely try it if you want a hard workout. Run with two 25# db instead of a sandbag. My shoulders were so done from snatches yesterday that the man makers were almost unbearable. So happy it's over. We are both in pain now. Going to go to open gym tomorrow and work on skills if we don't die before then.
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