• RoadieFit


5 Rounds For Time

20 Alternating Sandbag Step Ups

10 Sandbag Thrusters

5 Burpees

At 3...2...1...Go! You will start with the 20 Alternating Step Ups. After that you will perform 10 Thrusters and then 5 Burpees. That’s one round. Your score is the time it takes to complete 5 rounds.

The weight for this should be light to moderate. We’d like to see you move in big unbroken sets before you have to break. This calls for a sandbag preferably in the back rack position but we’ll take almost anything. A backpack, dumbbells, barbell, toddler whatever. As long you’re adding weight to the step ups and you can complete a technically sound thruster.

The intended stimulus for this is a long grunt it out one. These are all big moves so they take a while to complete reps but if you time your breathing you can keep moving for long periods of time.   

I know...I know...but it’s Friday and we gotta suck it up.

Let’s get it!!!

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