Last summer, in her first outing with us, Sandy (our then ~50# sand-filled duffel bag) busted. She was poorly constructed - my own dumb fault - and quickly succumbed to the abuse. Well, I’m happy to say she’s been - like Jaime Sommers after her parachuting accident - refitted and resurrected.
Sandy is now a strong and robust, triple-seamed, 100#, sand-filled army duffel. She’s bigger and badder than ever.
- Warm Up (all without putting the bell down) @ 24kg KB
- 10x (ea. arm) 1-Arm Swing
- 10x (ea. direction) RTW
- 10x Figure-8 (front-to-back)
- 10x (ea. arm) Figure-8 w/ a Slingshot
- 10x (ea. arm) Clean
- 10x (ea. arm) Thruster
- 10x (ea. arm) Windmill
- 10x Goblet Squats
- The Circuit
- P1: 20x Burpees (timing position)
- P2: Wrestle Sandy (do what you can: C&J, Shoulder, Row, Deadlift, Squat, etc.)
- P3: Swings @ 24kg KB
- Rotate. Everybody gets a turn.
- Repeat for 19,18,17,16 Burpees.
That lasted us 45 minutes and was plenty for the day.
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