Warm Up
Crossover Symmetry Activation
Then…
3 Rounds:
-5 Pull Ups
-10 Sandbag Push Press
-15 Sandbag Deadlifts
-Row 250 Meters
WOD
EMOM (Every Minute on the Minute) for as long as you can last…
-4 Pull Ups
-4 Sandbag Ground to OH
Once you get to 10 minutes successfully – you keep the sandbag reps the same number and add one pull up each minute.
Min 11:00
-5 Pull Ups
-4 Sandbag Ground to OH
Min 12:00
-6 Pull Ups
-4 Sandbag Ground to OH
…
(Keep adding 1 Pull Up per minute)
If you get to 20 Min – you are DONE!!!
Just remember on the pull ups, all of the way down and all of the way up for each rep to count.
For the sandbag ground to overhead, grab hold of the overhand or neutral 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!