Dynamic warm-up for 5 mins using a light kettlebell – use a combination of swings, cleans, presses and jerks, then:-
Sandbag workout – for strength & power:-
5 rounds for time (keep any rests short):-
- Sandbag cleans x 5
- Sandbag shouldering x 8 (4 each side)
- Sandbag squats x 8
Rest 2 mins, then:-
4 sets, resting 1 min between each set:-
- Sprawl to sandbag clean & jerk / press
Finisher:- Kettlebell Turkish get up x 8 (4 per side)