Yesterday:3 rounds of batting practice.15 pitches off mound.
Was drunk and hung over and bloated and still got it done. 75 minutes straight 10 Tire Flips 10 x full body DB complex 50 yards double farmer carry w 80lbs kettlebells 50 yards single farmer carry w 88lb kettlebell 25 yards 150 lb sandbag drag 25 yards w 100lb sandbag - clean - press - throw 20 medicine ball situps 20 medicine ball twists.
Fantastic.....yesterday, took a soflete break since the work week won't permit - went old school:1 mile run1 mile ruck @34lbs1/4 ruck at 114 lbs - 80 lb sandbag + ruck....mix in - 80 flutter kicks / 20 cross overs / 5 push up / 10 flights up and down bleachers (just ruck)3/4 mile ruckWearing ruckSandbag (40lb) clean and press/throw 50 yds20yd bear crawlside sandbag throw with side ruck throw 50 yds5-50 yd sprints, walk back for rest1 mile ruck
There you go !
Warmup with Airdyne / hanging knee raise / side lunge / goblet squatBox Squat: 10/9/8/4/4/4/4Single arm KB OH lunge: 5/4/3/2/2/2/26 giant sets, 1 min rest between circuit:50m sprint started from belly10 pull up20 KB swings2 x 20 shuttle run