Warm-up First
Do the below workout
Cool-Down Last
1 time through - 7 Exercises
1 min rest between each exercise
20 - 30 sec break between each set
Clean and Push Press
2 sets @ 8 - 10 reps
- Use the grips at the each end of the bag
- Clean up to chin. Pause, and then press above head with eyes looking forward
- Drop bag down to upper chest, and then drop
Deadlift
2 sets @ 8 - 10 reps
- Keep Sandbag from touching the ground
Shoulder-to-Shoulder Press
2 sets @ 8 - 10 reps
Bear hug Squat
2 sets @ 8 - 10 reps
Load-Carry-Drop
1 set @ 8 - 10 reps (Each drop = 1 rep @ 30 feet minimum)
- With Sandbag between legs, put both hands under the middle of bag and hoist up to shoulder.
- Carry 30 feet and drop in front
- Straddle over bag facing the opposite direction, and hoist up to other shoulder
- Carry 30 feed back and drop in front again
Power Cleans
2 sets @ 8 - 10 reps
Double Arm Bent Over Row
2 sets @ 8 - 10 reps (bag grip)