Strength
2-3 sets
a) Sandbag hold lunge x 6-8/side
b) Dumbbell bench x 10-12 @20×1
2-3 sets
c) Single arm suitcase deadlift x 6-8/side @ 21×1
d) Dumbbell pullovers x 10-12 @ 31×1
Notes
Maintain control and gently tap the back knee on the ground for your lunges. Do not collapse or crash your knee to the ground.
The single arm suitcase deadlift can be performed with a kettlebell. Be sure to keep a neutral posture and avoid letting the unilateral cause you to lose position or overcompensate. If you use a barbell, be sure you are gripping the bar in the middle to prevent it tilting or rotating.
For the dumbbell pullovers, start light and feel the stretch through the full range of motion. Once you are comfortable with the ROM you may take these heavy as you would any other strength exercise.
Conditioning
3 sets
In 2:00
10 sandbag cleans
Max calories
Rest 2:00
Notes
Today’s workout is 3 sets of sandbag cleans and calories. You will complete 10 sandbag cleans and then as many calories as possible in the remaining time of the 2:00 window. Your score will be total number of calories completed across the 3 sets.
Your sandbag weight should be moderate. The cleans should take no longer than about :45 or so. You will just bring the sandbag to the top of your shoulder.
You may choose whatever machine you want for the calories. You can push the intensity here, given that you will just have a 1:1 work:rest ratio and only 3 sets.