Feed Sack 4.1// Feed Sack 2.2

For Time

Run 400m w/ Feed Sack

50 Sit ups

Run 800m

50 Sit ups

Run 400m w/ Feed Sack

Warm Up: Measure and Jog about 400m. Skipping, Butt Kickers, Caraeoca, Clappers, Fig 4 Stretch, Quad Stretch, Fast High Knees, Heels and Toes.

Feed Sack 4.2

12:00 AMRAP

3 Feed Sack Thruster

3 Chest to Bar Pull-Ups (normal Pull-ups, Feed Sack bent over Row)

6 Feed Sack Thruster

6 Chest to Bar Pull-Ups

9/9

12/12

+3 reps of each, every round until the end of 12:00

Warm Up- Groiners, 5 pause squats. Quad Stretch. Calf Stretch

3x 5 Push Ups, 10 Squats, 10 feed sack rows

If you have a pull-up bar: Scap Pull-Ups, Kipping, Pull-ups 1-2-3, Chest to Bar Pull-ups 2-3-4

Practice Feed Sack Thrusters! This will look differently for different people as to how they choose to hold the feed sack, so just preserve the principles of a Thruster: Full Squat- stand up and thrust the feed sack overhead without stopping on the way up, Finish the rep with the feed sack fully locked out overhead.

Feed Sack 4.3

30:00 Feed Sack walk for Distance (15:00 out, 15:00 Back)

Warm Up: Place the feed sack on your shoulders…

Feed Sack 4.5

12:00 AMRAP

10 Feed Sack squat Jumps

10 Burpees

20 Feed Sack Lunges

20 Sit-Ups

Warm Up. 7:00 General Cardio. 5 Pause Squats, 20 Air Squats,10 Burpees

Practice Feed sack Squat Jumps: Full squat, stand up, small jump. The height is not important, only that your feet leave the ground.

Practice feed sack lunges: hold the feed sack anyway. Lunge forwards or backwards, but stand up fully to finish each rep.