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
10 Min EMOM Alternating between
6-10 Sit-up
5 Push-up + 5 Air squat + 5 Ring row OR bent over barbell/dumbbell row
–Then–
2 Rounds
30s Seated hamstring stretch
30s Bottom of the lunge stretch (each leg)
30s Bottom of the squat
30s Childs pose
–Then–
Build to workout weights performing 3-5 reps of each movement as you build up in weight
Workout
Complete as many rounds as possible in 25 mins of:
75 Side to side sandbag jumps
Handstand Walk, 100 ft
25 Sandbag cleans,
50 Bent over sandbag row
25 V-up
25 Sandbag overhead squat
25 Burpee box box jump overs, 24/20 in OR Sandbag jump overs
50 Alternating single arm sandbag bent over row (25 each yard)
25 Front rack sandbag lunges
Substitutions
Handstand walk = Bear crawl 100ft OR 10 Wall walk
Accessory
3 Rounds
1 min forward plank
1 min mountain climbers
1 min rest
and then