Up the Creek Without a Sandwich

Okay, I had to slip past the social media sensors & vulgarity bots . . . really, this workout is called S#!t Sandwich, and it will soon be easy enough to understand why it’s called that. If you’ve ever tried any of these exercises, you’ve probably indulged in some level of profanity. If you’ve ever tried this combination of them together, you too might peg the profanity board.

It really is as bad as it sounds, but we all know that we have to wade through the bad to get to the good, so here goes:

  • 5 Minute Snatch Test (I used a 16kg, lighter than RKC or SFG standards) 
  • 5 Minutes of 30 seconds on/30 seconds off with the Battle Rope
  • 2 mile Run with a 20lb weighted vest
  • 5 Minutes of 30 seconds on/30 seconds off with the Battle Rope
  • 5 Minute Snatch Test

That’s it. End with where you started, but with extra fatigue. It is every bit as rough as it sounds, but it is also as fun as it seems, so if you’re even considering it, go for it.

Semper Fortis

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