Strength
3 sets:
AMRAP Strict pullup
right into
AMRAP Push up
–rest 3 mins between–
Notes
Score is total amount of strict pull ups + Push ups
Strict pull-ups can be banded strict, toenail chest to bar, or a variation of a ring row
Push ups can be from any elevated position if needed.
Goal is to pick an AMRAP movement that you can hit at least 5-7 of for the pulling variation, and 10+ on the pushing variation
Conditioning
4 Sets:
10-12 Calorie machine
–1 round of SB complex:–
6-8 cal machine sprint
–rest 1:00–
*Sandbag complex=
1 SB DL
3 SB Hip-to-shoulder
5 SB Squats from Shoulder
Notes
Today’s workout is hard-pushing intervals. Your score in SugarWod is the sum of all 4 intervals, not including the rest.
The first machine interval should be done in under 1 min.
The sandbag complex should be done nearly unbroken. Perform DT style if needed, where you hit 2 hip to shoulders, followed by a rest, then one last hip to shoulder into 5 squats.
The hip to shoulder is deadlifting the sandbag to the hip, getting it to the shoulder, and then returning to the hip for your next rep instead of having to go back down to the ground.
The last bike should be a sprint.