300 Rep Resistance + 50/10 Abs

REMEMBER 6 Days a Week with one rest day on all these workouts
These workouts are just suggestions gathered from other people, sites, personal experience. Listen to your body!!!! 

Warm up with a 2mi run or previous blogged warm up routine. 

Go all the way through in Negative rep sets starting at 10 reps

1) Alternating hand sand bag swing using Sand bag or two weights simultaneously 

2) Shovel left using Sand bag (really squat down, up to head level not past shoulder)or hold one heavy weight with both hands

3) Shovel right using Sand bag (really squat down, up to head level not past shoulder)or hold one heavy weight with both hands

4) Clean and Press Left using (Strong core, squat and not back bend) the sand bag

5) Clean and Press Right using (Strong core, squat and not back bend) the sand bag 

 OR 

4) Left leg only Burpee => Push up => Up hop

5) Right leg only Burpee => Push up => Up hop

50/10 Interval timer * Stay in plank during your 10 second "rest"

1) Reptile PushUp (knee to elbow on the down)

2) Mountain Climbers (keep butt low and core stable, no bouncing)

3) Star Push Ups, bounce the legs out and (for harder, stay in a low half push up level/easy is on your elbows)