Traps & Abs, Week 1, Day 6, Y3T (not much of a rest day)

Supposed to rest today, but I did traps, abs and some carry & drags with a fifty and ninety pound sandbag. The idea is to run/sprint as many laps as possible in sixty seconds, but six laps seems to be the average. One lap consists of dragging the ninety pound bag backwards ten yards, dropping that bag and picking up the fifty pound bag and carrying it back. The next lap you start by dropping the fifty pound bag and picking it back up and carrying it back to the ninety pound bag, for another drag, etc. The bags are made by Protocol, I got them at Dick's Sporting Goods. They are kinda fun, but your heart feels like its outside of your chest when your done. By the third set you are ready to die. 


Traps and Abs weren't really scheduled, but here is the workout.
Rear Shrug (smith rack): 4 sets, (110) 12, 12, 12, 12
Front Shrug (smith rack): 4 sets, (110) 12, 12, 12, 12


Pulley Crunch with Rope: 5 sets (62.5) 25, 20, 20, 20
Hanging Leg Raise (Bosu Bench): 4 sets, 20, 25, 10, 10