Warmup
2 Rounds
20 bodyweight lunges
10 big arm circles forward
10 big arm circles backwards
Sit in the bottom of the squat for 45 seconds
Strength Work:
Alternating Lunges (Bag on Shoulder, Switch after 10 Reps) 4×20
*Superset 4×10 RDL w/ 4×10 V-Up
Workout
21-15-9
Push Ups,
Squats w/ bag or dumbbells
Jump over bag (long way)
Cool Down
Stretch calves for 1:30
and then
Sub regular dumbbell lunges for the sandbag or put them in the rack position ?
Dumbbells on the shoulders, in the front rack position!
Weight for DB? As heavy as possible or a moderate weight?
Nathan for all these workouts, double 50’s or double 35’s.
Are we using the bags for the RDLs or DBs?
You can use either or both. The design of this workout program is if you have limited equipment, either a sandbag, dumbbells, strongman bag or rucksack. Any will work on their own. If you have multiple pieces of equipment, great!