Sandbags and some stairs

WARNING: This is an extremely intense Functional Fitness workout – your calves will be burning
 
NEEDED EQUIPMENT:  Sandbags (20 & 50 pounds) and stairs
 
CIRCUIT #1
21, 15, 9 reps
Slaloms
Air Squats
Push-ups
 
CIRCUIT #2
-Start at bottom of stairwell (6 commercial floors)
-alternate runs up stairs and back
Sandbag Overhead Carry (20 lbs)
Sandbag Carry on back (50 lbs)
Bear Walk (yes, up and back down)
sprint up and down twice
sprint with 5 Push-ups at each floor on the way up only
 
CIRCUIT #4
-Start at bottom of stairwell
-alternate runs up stairs and back
Sandbag Overhead Carry (20 lbs)
Sandbag Carry on back (50 lbs)
sprint with 20 Leg Raises at each floor on the way up only
sprint with 10 – each side – Crab Crunches at each floor on the way up only

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