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WORKOUT:
Equipment: Sandbag
WARMUP: 2 Rounds
Overhead Squats x 10
Pushup Toe Reach x 5/5
Russian Twists x 15/15

BUY IN: Front Rack Carry x 200 yards

BLOCK 1: 3 Rounds
Back Squats x 75
*every 15 reps complete SB Devil’s Press (Burpee Curl Press) x 5
Spider Crunch x 20
Bag Hop Over x 20

BUY OUT: Front Rack Carry x 200 yards

COOL DOWN: 1 Round
Child’s Pose x 1 min
Couch Stretch x 30 sec/30 sec

NOTES:
Welcome to Day 1 of SB20.
Your Front Rack Carry should be held high on the chest with your elbows pointing in
front of you. Maintain this position for the entire 200 yards.
For Block 1, the sandbag will be on your back for squats. After 15 squats, drop your
sandbag and perform 5 x SB Devil’s Press (Burpee Curl Press) and then continue your
squats. You will perform 5 x SB Devil’s Press after your 75th rep of squats.
You may perform your Bag Hop Overs for max speed or you may reset your arm swing.

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