Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Every Minute on the minute (EMOM) do max reps for 30 seconds of Pushups/Situps

Odd Minutes: Situps

Even Minutes: Pushups

Continue for 12 minutes (6 rounds of each)

Workout: A.
“Tailpipe” – Sandbag style
Partner 1 runs 200m, while Partner 2 Holds the sandbag overhead. P1 and P2 switch roles when P1 returns for the run. Do a total of three sets for time. If the partner holding the sandbag drops it, both partners do 10 burpees for each drop.

Workout B.

“The Bear and the Rabbit” – Sandbag style
Teams of two complete a total of
4 x 200m laps of Farmer Carry (60/30, per hand)
P1 (rabbit) performs 2 Sandbag Farmer Carry while P2 (bear) runs. When P2 catches up to P1 they switch off. P2 picks up where P1 left off. Continue to do this until a total of 4 x 200m laps of Farmer Carries are completed as a team. Make it harder by carrying heavier Sandbags. Do not run with the sandbags. Rule of thumb, if you can run with them, they are not heavy enough.

Workout C.

Still Water/Fish Bowl 10 minutes

Post times, reps and/or loads to comments

Back from my trip to the Florida Keys with the family. Great trip with nice dolphin on fly and spearfishing for the boys. My daughter got to swim with the dolphins and we ate some amazing food. I hurt myself so badly at Chef Michaels in Islamorada and the night before at The Outpost in Marathon that I went on a 24, then 36 hour fast. I think I ate so much at those dinners that I wasnt even hungry. I have read that intermittent fasting is good for you...who knows. I can say that the feeling of being stuffed full is not as good as the feeling of being fasted, to me anyway.

I pulled from the Goruck training page today to do some sandbag work and overhead holds. I found one that was pretty good. They took the "Tailpipe" workout from Mark Twight at Gym Jones and put a sandbag twist on it. We then did a turtle and hare workout which ended up with more running than I thought.

I am still working to recovery on my calf. I made it about 100 yards before I felt a painful twinge and stopped immediately. I rowed the remainder of the workout.

Here are some shots from our recent trip.