STRENGTH (sport specific)

4-5 rounds, rest 30-60sec between movements

1) 6 Sandbag over chest height
2) 20+20m Single Arm Farmers Carry
3) 5-8 Sandbag Squat (front of body)
4) 20m Double KB Overhead Walk

RPE 3+ to 4

Target: this is not for time, but for quality. Keep the rest periods short to maintain Ave HR>130. Pick challenging but repeatable loadings.

Tailoring Options:

Sandbag→ Heavy Hang Power Cleans
Sandbag Squat→ Double KB Front Squat