RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
Warmup
For 5 min perform
3 Burpee
10 Walking lunge steps (5 reps each leg)
10 Bodyweight good morning
10 Sandbag curl
–Then–
Perform 5-6 reps of each movement slowly building to workout weights
Workout Notes
Were going long today! Goal finish times are between 20 and 25 minutes.
The kicker for this workout is every 5 min starting at 0:00 you are going to perform a 100m shuttle run (50m out and back) Keep your eye on the clock!
Workout
For time:
40 Deadlifts
40 Burpee sandbag
40 Sandbag box step overs 24″/20″ OR 40 sandbag back rack lunge
40 Sit-ups
40 Sandbag power snatches
Accessory
3×10 Diamond push-up
3×10 Sandbag front raise
3×10 Sandbag reverse grip curl
*Rest 1-2 min between sets
and then