Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make the most sense to swap.

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

20 Minute AMRAP
(As Many Rounds and Reps as Possible)

10 Seated Press
40 Sandbag Hop Overs
20 Side to Side Push Press
40 Sandbag Hop Overs
30 Bent Over Row
40 Sandbag Hop Overs

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

Score: Total completed rounds plus any additional reps.

Goal: 4-7 Rounds

COACHES NOTES
Get ready for an upper body smoker today! The hop overs will keep your heart rate high, so focus on quality movement with the pressing variations and bent over rows. Break up the rows early, into 2-3 sets so that you can do at least sets of 10 reps the whole way. Rounds should take 3-5 minutes. Try to go unbroken on the seated press the whole way, or switch to a standing press. If you are working with a heavier bag, you may end up having to break into 2 sets.

SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press

SANDBAG HOP OVERS
Stand next to your bag 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.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Regular Push Press

SANDBAG BENT OVER ROW
Deadlift the sandbag to just below the knee. Keeping the torso position set and the chest lifted - pull the elbows back and bring the sandbag to just below the chest. Keep the belly tight. Bring the sandbag back to just below the knee with the arms straight at the bottom. No kipping or jerking with the chest or hips!