Episode 3 – Early Bird Gets the…Sand?

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This week gives us two workouts that are to be competed with a 3 – 5 minute break in between. Each workout is competed as an individual.

Workout 1 is 3 movements. Complete each movement 9 times. Second round compete each 8 times, and so on until you reach 1 rep per movement.

  1. Kettlebell or Sandbag Swings (we used a 54 lbs KB)
  2. Sandbag Front Squat (we used  a 60 lbs for sandbag)
  3. Sandbag Clean and Press

Workout 2, perform movement 1, 1 time. Then movement 2 for 2 reps followed by movement 1 for 1 rep. This is much like a 12 Days of Christmas workout. By the end of the workout you will have completed movement number 1, 10 times while you have competed movement 10, 10 times.

  1. SB Clean Squat Press
  2. SB Should Squat
  3. SB Back Squat
  4. SB Power Burpee
  5. SB Deadlift
  6. SB Alt Lunge
  7. Sit-ups
  8. Push-up
  9. SB Front Squat
  10. SB Shouldering

Just the tip: Pace yourself through the first workout. Almost treat it as a warmup.

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