Warmup: 4 rounds
15x stepups each leg
15x situps
5x pullups
2x Flow drill
1) 10 down to 1
Squat jumps
Pushups
50 meter sandbag carry 80/50
50 meter run
2) 4 rounds
6x Sandbag get up @ 80/50
300 meter sprint
90 sec rest
3) 3 rounds
10x plank complex (10x each movement)
5x Ankle to bar
Comments:
Both of these are what you make of them. If you work at the right intensity you'll be roasted. Part one is rounds for time so finish as quickly as possible. Part two has a set rest period, interval format.
-Jake
Full extension on the cleans during big 24, now dubbed "humongous 24"
