Sandbag functional training

Sandbag (SB) or backpack
WORKOUT 1
women 10 -30 lbs Men 30-50 lbs
4 Rounds :30 no rest until all rounds COMPLETE
~: 30 Good Mornings Front Rack (Round 1 & Round 3)
to begin: SB at shoulders elbows, engage shoulders, legs under hips, slightly bend knees, take a breath, hinge from hips (forward fold) to parallel exhale stand tall bring elbows up
~:30 Right Around the Worlds
Legs shoulder width, engage core, bring SB around shoulder to right
~:30 Left Around the Worlds
Legs shoulder width, engage core, bring SB around shoulder to left
~:30 Right side Oblique crunch take a breath, exhale up to right
~:30 Left side Oblique crunch take a breath, exhale up to left
~:30 Hot Coals
in STRONG push up position start with both legs to one side of SB (VERTICAL) , hop legs over together (if shoulders hurt, forearms ) also alternate tap feet over one at a time.
Continue above except Round 2 & Round 4
~ GOOD MORNINGS SB ON BACK

WORKOUT 2
increase SB accordingly

4 ROUNDS 50 sec work /10 sec rest / 30 rest after each ROUND

~Vertical BEAR HUG + SQUATS : elbows high , engage shoulders, legs shoulder width or wider slightly turn toes to 11 & 2 position

~ (RIGHT LEG) LUNGE+CLEAN+SIDE LUNGE+ROTATION
start with SB on floor STAND TALL, LEFT leg goes back , bring leg up CLEAN SB (as you stand, aggressively shrug shoulders catch bag at shoulders knees bent, STEP with RIGHT leg, Rotate to Right and repeat

~ (LEFT LEG) LUNGE+CLEAN+SIDE LUNGE+ROTATION
start with SB on floor STAND TALL, LEFT leg goes back , bring leg up CLEAN SB (as you stand, aggressively shrug shoulders catch bag at shoulders knees bent, STEP with LEFT leg, Rotate to Left and repeat

~ RIGHT LEG DEADLIFT + TWIST
Begin with SB vertical to right foot, TURN left foot in PUSH HIPS BACK LOAD RIGHT HAMMIE, grab SB bring to LEFT shoulder and TWIST Rotate RIGHT hip

~ LEFT LEG DEADLIFT + TWIST
Begin with SB vertical to Left foot, TURN Right foot in PUSH HIPS BACK LOAD LEFT HAMMIE, grab SB bring to RIGHT shoulder and TWIST Rotate LEFT hip

~DEAD BUG + LATERAL SLIDE
on back, legs bent feet off floor, hold SB both hands extend arms , tuck pelvis extend legs one at a time , slide SB simultaneously

~BURPEE + SNATCH
start on floor either snap both feet or step up AS YOU STAND grab SB and punch to the sky; drop and repeat

REST :30 sec after each ROUND HINT your 10 sec really are not a rest ;; getting you set up for the next movement