Full Body Warm Up

3 ROUNDS OF
400 Meter Run
Into
3 Rounds
9 Side to Side Sandbag Thruster
6/4 Push up + lateral sandbag drag.

REST 1 Min Between Rounds

RX Men: 50-60# Sandbag
RX Women: 25-40# Sandbag

RX+ 4 Rounds

Score: Total Time including the Rest.
Goal: Under 30 min

Alright guys, Im not going to lie this one is rough.
For this one you want to make sure you chose the
appropriate weight for your bag so that you can
push to get the thruster unbroken. Try to keep the
rounds in the 5-6 min range.

For the run - the distance should take you 1:30- 2:15
given that you get a 1 min rest in between rounds.
If this is still hard for you to achieve - shorten the run a bit  to maybe 300m

If you are unable to run for space or weather reasons
you can sub Bike 30 (men)/20  (women) cal bike, Row 500 Meters
or even 2 min of Double unders, Single unders, low step ups, or taps.

For the sandbag thrusters  get the bag on one shoulder with the elbows high. Keep your feet under shoulders & heels down.
reach your butt back and down and get to the bottom of the squat position, really try to keep your elbows high while keeping the midline braced.
Stand hard and fast to pop the sandbag off of the body. Pop the bag up and over your head and onto the other shoulder.  Work to pass through a fully locked out position when the bag is over your head before lowering back down.

For the push ups + lat sandbag drag  set your feet up in a wider stance for a stronger base. Start on one side of the bag and perform a push up, make sure the chest and thighs
 touch the ground while keeping
the hips slightly elevated. Keep belly nice and tight.
Come to full lockout at top of the push up.
Reach for the sandbag with the opposite
are while keeping the hips as square as
possible, rotation of the hips will come as
your body starts to fatigue and thats fine.
Drag and toss the bag across your body underneath. Try your best to fully clear your sandbag across your body.