Warm up with some kettlebell swings and cleans using a lighter kettlebell than normal, then:-
Work for 40 secs, rest for 20 secs on each exercise. Complete 3 rounds with one minute rest between rounds:-
- Squat thrust to sandbag zercher clean
- Sandbag bear hug squats
- Kettlebell renegade rows
- Kettlebell push-ups
- Sandbag bent over rows
- Body weight sprawls
- Alternating kettlebell military press
- Sandbag high row
Finisher: Plank to sandbag lateral slides x 40 in as few sets as possible
Qigong
Brute Force sandbags