This was a good full body WO. I’m going to feel all the OH sandbag stuff later in my arms & shoulders, I think…
Bodyweight Buy in: 4:11
1. 25 squats ppl band
2. 50 split squats left (25/leg)
3. 25 sumo squats
4. 25 squat jumps ppl band
HIIT round #1 (50:10 x2) 12 mins This set & next w/ video
1. clean press to OH box squat sandbag (vertical straps b/c others too long)
2. Deadlift + bent over row (sandbag standing on block)
3. Alt rev lunge + good morning BL sandbag
4. Deadlift + alt plank row 20s jumping back to plank, no push-up
5. Squat and press + surrender 15s
6. SA snatch + SL deadlift 20s
Swing circuit (30:10 x4, 2 per side) 8 mins @17:54
1. Curtsy swing + SA press 15
2. Halo swing + staggered pushup snatch burpee 20 one side. Snatch weight up & then grab w/ both hands, slam & halo. Then put it down on that arm’s side for staggared push-up.
3. SA swing +SA plank hop + concentration curl in squat Maybe just kettlebell swing next time, or take out the swing. Couldn’t get a good flow in this one.
Mat set (1x) @27 This & next 2 sets from breakdown.
12 chest press + leg lowers 20s on bench
pushups 4 unassisted I like to vary the pushing & pulling, a bit more. Switched to the lighter (less help) red band for the assisted reps too.
12 chest fly + bridge 15s
12 lat pull over 15s
pushups x unassisted
12 T stand presses (6/side) 15
Squat tabata set (20:10 x4 each move 8 minutes)
Option of body weight squats during the 10 seconds Did this except for b4 last move where I hadda get my band on.
1. OH squat to good morning x4. Keeping weight on shoulders.
2. ski squat + front raise SSD 10s
3. Sumo squat with t-curl + stand to Y presses 10s
4. Squat jumps ppl band
Lunge set (2x) √,
20 weighted chair lunges 1=1 20
10 Bulgarian/leg BL sandbag
10 curtsy lunge/leg BL sandbag
20 rocket step ups 10/leg
10 deficit rev lunges/leg BL sandbag rnd 1, then dropped to 20s. It was a lot for me to do Bulgarians w/ the sandbag & then the next one! Plus I’d done more clean & press w/ the sandbag than usual, with that first move in the first HIIT set.
10 lunge back touchdown kick /leg
HIIT round #2 (50:10:30:10 x1) 10 mins Back w/ video.
1. SA plank hop +SA clean and press 20
a. Mountain climbers
2. Dragon lunge burpees sandbag
a. Oblique burpees
3. Goblet side lunge + toe touch 20
a. 3 skaters
4. Switch mountain climber + arnold press 15s
a. Wide leg mountain climbers
5. SL tricep push up + step up
a. Lateral box jumps
6. Manmakers 20s
Time = 1:17. Only 12min more than video w/ breaks & note time included! That’s pretty good for me, but then I had a rest day yesterday. (I could’ve managed a yoga but I wanted to focus on art.)