SANDBAG | WEEK 39 | 09/20/2020

Running Warm Up
Full Body Simple Warm Up

2 Rounds

800m Burden Run or 400 m Burden Walk
40 Sandbag Push Up + Lateral Drag

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time

GOAL TIME: 20 MIN

These are long rounds but should be kept under 10 minutes. And, those push up and drags take longer than you think so give yourself at least 4 minutes for that. Choose between the burden run vs walk based on what you can complete in under 6 minutes.

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

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 the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.