Warmup
3-5 min
Skip rope, bike, row, run, or ski erg
-Then-
2 Rounds
10 Alternating glute bridge
10 Air Squat
5m Duck walk
10 Roll and reach
5m Duck walk
30s Hang from pull up bar
20 Banded pass through
-Then-
Build to workout weights
Workout
“Sandbag 500”
50 Box jumps
50 Pull ups
50 Sandbag walking lunges – hold bag however you want
50 Bearhug squats
50 Sandbag push press
50 Sit ups
50 Sandbag alternating shouldering
50 Bent over sandbag rows
50 Burpee over sandbag
50 Toes to bar
Cool Down
Childs pose for 2 min
and then
Hi Dan, how heavy is the sandbag you use? I have an 80# dball. Wondering if I can use that??
it looks like he uses the 150lb strongman bag for most of these on YT
For a lot of them yes!
A 80lb shall will work great! This is meant to be a limited equipment workout. Whatever you have is what you need to get it done! I’ll use anything from a 100lb regular sandbag to 150 strongman bag, along with kb’s or db’s.