- RoadieFit
201001
Warmup
:30 High Knees
:30 Heel Taps
20 Air Squats 20 Push-Ups
10 Burpees
Garage(RX)
2 Rounds For Time
200m Backpack Run
20 Squats
200m Backpack Run
200m Run
200m Backpack Run
20 Lateral Backpack Drags (10 Each direction)
Description
At 3…2…1…Go! You will start with a 200m Run with a backpack Or carrying a sandbag. When you get to 200 meters you will stop and do 20 Squats with the Backpack. Next, you will take off running again and when you get to 200m you will stop and do 20 ground to Overheads with the backpack. After that, you will start on another Backpack Run,. When you get to 200m you will lay down and do 20 Flutter Kicks with the bag. Finally, you will do one more 200m Run followed by 20 Lateral Backpack Drags (10 Each direction).
Weight
The weight for this workout should be light or moderate. We just want to add a little resistance to these movements.
Stimulus
The intended stimulus for this workout is a medium intensity burner. We want an elevated heart for the whole workout but nowhere near a sprint.
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