SANDBAG | WEEK 38 | 09/15/2019
75 Push Up Drag
75 Sandbag Burpees
Every Minute on the Minute*
(including the first minute!)
10 Sandbag Hop Overs
NO RX or RX+ weight - use the bag you've got.
Suggested weight range:
Score: Total Time
Goal: 25 Min or Less
START WITH HOP OVERS IN THE FIRST MINUTE!
This will be a long one and it's just good old fashioned WORK. Set a manageable target of push up-drags and sandbag burpees that you can get in each minute and commit to it!
For the hop overs you will stand next to your bad and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.
For the sandbag burpees the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!