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
800m Sandbag Zercher carry
2 Rounds not for time
20 Line hops (Over and back is one) OR single unders
5 Inchworm + push-up
10 Big arm circles forwards and backwards
40s Wrist stretch in each direction
10 Sandbag or dumbbell floor press
–Then–
Workout Notes
If you do not have pistols down, check the movement library under bodyweight movements for 3 different scale options! We have also added the lateral pull through on the weightlifting segment if you are uncertain of what that movement is. Our goal time for finishing today’s workout is in the 7-10 min range.
Workout
7 Rounds for time of:
30 Lateral hops over sandbag or dumbbell
10 Pistols
5 Sandbag or dumbbell hang power cleans
Accessory
3 Rounds for quality
10 Russian twist
10 Lateral pull
10 Weighted side lunge
*Rest 1-2 min between rounds
Cool Down
2 min each
Wrist stretch each direction
Doorway chest opener stretch
and then