A.1 Deadlift – 3, 3, 3, 3, 3

A.2

15 Minute AMRAP
7 Alternating DB Snatch #50/#35
20 SA DB Lunge

Post loads and rounds to comments.

A.1

100 Line Hops, 50 Sit Ups, Run 400M
80 Line Hops, 40 Sit Ups, Run 400M
60 Line Hops, 30 Sit Ups, Run 400M
40 Line Hops, 20 Sit Ups, Run 400M
20 Line Hops, 10 Sit Ups, Run 400M

A.2

4 Rounds
10 Deadbugs
20 Hip Bridges

Post times to comments.

A.1 Press – 3, 3, 3, 3, 3

A.2

5 Rounds
Bike 20 Cal
7 Front Squats #135/#95
50M Farmers Carry #50/#35

Post loads and times to comments.

A.1

20 Minute AMRAP
8 Odd Object Rows
8 Burpees
12 Odd Object Step Back Lunges

A.2

5 x 1:00 Plank (Add Weight If Desired)

Post rounds to comments.

A.1 Squat – 3, 3, 3, 3, 3

A.2

3 Rounds
50 KB Swings
50/35 Cal Assault Bike

Post loads and times to comments.

A.1

10 Minute AMRAP
10 Air Squats
9 DB/Odd Object Snatch (R)
10 Push Ups
9 DB/Odd Object Snatch (L)

A.2

200 Flutter Kicks

Post rounds to comments.

Thank you to everyone for your continued support through this time of uncertainty. Please check the website daily for in home workouts and join your fellow members for a guided daily class on Zoom. The doors to SandyDog will re-open for regularly scheduled classes the second we are permitted. Please stay safe and continue your social distancing so we can put this pandemic behind us.