Spartacus

Preamble:

Spartacus workout from men’s heath found on my martial arts school facebook page

Warm-O-Rama:

Bear hugs, side straddle hop, weed picker, Abe bagoda, skull claps, mosey

The Thang:

Using sand bag, ruck plates, kettlebell

10 stations, 1 min amrap, 15 sec rest, 2 min rest after completing all 10 stations(repeat)

Goblet squat

Mountain climber

Single arm swing

T-merkin

Split jump

Bent Over row

weighted side lunge touch the ground

push up position row

lunge and rotate

push press

COT:

Prayers for staying strong, gratitude