WORK CAPACITY w/ Sandbags
Warm Up: 2 rounds of
20 sec work/ 20 sec rest for the following:
PVC Overhead Squat
Jumping Jacks
Push Ups
KB/DB Swings
MB Sit Ups
Russian Twists
Ring Rows / Inverted Rows
1) Max Rounds in 20 minutes of:
6 Sandbag Clean and Press
6 Sandbag Jump Squat
6 Sandbag Get Ups (3L/3R)
6 Sand Bag Situps
***Use the same weight/sandbag for all exercises for the entire 20 minutes. No switching out!
If you do not have Sandbags, GET SOME. They are cheap, durable, and versitile.
Here's a great Demo from Rob at MilitaryAthlete.com on sandbag construction. It is the best way to make them using military duffle bags filled with wood or rubber mulch.
SANDBAG CONSTRUCTION:
