Progressively warm up using a light to medium kettlebell; Swings, cleans, and clean & press, then:-
Perform 5 sets of 5 reps, alternating between A1 and A2 below, until done and the B1 and B2 until done, allow 60 to 90 secs recovery between sets:-
Use a weight that you can do a max 7 to 8 reps:-
A1: Double kettlebell or sandbag clean and press
A2: Double Kettlebell renegade row
B1: Sandbag back squat
B2: Weighted Jungle Gym / ring pull-ups
Then:-
Kettlebell Turkish get up, 5 x right, 5 x left (go heavy)
Finisher:- Sandbag Zercher cleans x 30 in as few sets as possible
QiGong
The Complete Guide To Sandbag Training eBook
