Warm Up
Crossover Symmetry Shoulder Activation
Jumping Jacks for 1 Minute
Running Warm Up 3 Rounds:
-50’ high knees
-50’ skip
-50’ karaoke (both directions)
-50’ soldier kicks
-5 burpees
WOD
As Far as you can get in 20 Minutes
-Run 200 Meters
-2 Sandbag Burpees Run 200 Meters
-4 Sandbag Burpees Run 200 Meters
-6 Sandbag Burpees Run 200 Meters
…
Keep adding 2 sandbag burpees per round and get as far as you can in 20 minutes.
*Goal: 56 Sandbag Burpees!
Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.
For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!