Workout 3 (Wednesday - No Class) - Week 1

0. Recovery Session

10-Minutes of Movement and Mobility in the AM if you workout in the PM or vice versa.

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1. RASCAL

5 Rounds Each, Relay-style in Teams of 3* For Time
4 Sandbag* Alternating Ground-to-shoulders (R)*
8 Sandbag Back Squats (R)
100m Sandbag Bear Hug Carry
8 Sandbag Behind-the-neck Thrusters (R)
Rest with Remaining Time in Each Round

*Teams of 2: Person A, then Person B, then 3-Mintue Rest, Repeat for 5 Rounds
*Individual: Rest 6 Minutes between Rounds
*(R) = Wear a Ruck if you have one.
*Sandbags Weight should be ~ 30% of your 1 RM Back Squat

Scaling and Substitutions:

15 Sandbag BTN Thrusters (80/60)

Equipment Substitutions:
~10 Double DB/KB Thrusters (R) (35/25/Medium)
~15 Double DB/KB Thrusters (35/25/Medium)
~8 Double DB/KB Thrusters (R) (50/35/Heavy)
~10 Double DB/KB Thrusters (50/35/Heavy)
~6 DB/KB One-arm Thrusters on Each Arm (R)(50/35/Heavy)
~8 DB/KB One-arm Thrusters on Each Arm (50/35/Heavy)
~10 Double DB/KB/Ruck Thrusters on Each Arm (35/25/Heavy)

100m Sandbag Bear Hug Run

Equipment Substitutions:
~200m Ruck Run
~100m Double DB/KB Front Rack Carry (R) (As Heavy as Possible)
~100m Double DB/KB Front Rack Carry (As Heavy as Possible)
~100m DB/KB One-arm Front Rack Carry Even on Both Sides (R)(As Heavy as Possible)
~100m DB/KB One-arm Front Rack Carry Even on Both Sides (As Heavy as Possible)