Watch as Sarah dives into the workout for the day with explanations, insights and instruction on the form for all the movements. Then reference the workout below or in the corresponding PDF for today's workout from the previous menu.

EQUIPMENT NEEDED FOR THE PROGRAM
Sandbag 2.0: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/?uid=33

Simple Sandbag: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/?uid=295

Sand KB: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/?uid=82

Rucker: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/?uid=76

Ruck Plate: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/?uid=57

GORUCK Website: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/
*Disclosure: These are affiliate links; if you buy through them, MTNTOUGH will get a small kickback. We appreciate the support!

Exclusive 10% Off GORUCK Products use code "MTNTOUGHCOMMUNITY"

W1D1- SB20
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.

SANDBAG:
Males:
Beginner - 40 lb
Intermediate - 60 lb
Elite - 80 lb+

Females:
Beginner - 30 lb
Intermediate - 40 lb
Elite - 50 lb+

KETTLEBELL:

Males:
Beginner - 16kg
Intermediate - 20kg
Elite - 24kg+

Females:
Beginner - 12kg
Intermediate - 16kg
Elite - 20kg+

SANDBAG:
Males:
Beginner - 40 lb
Intermediate - 60 lb
Elite - 80 lb+

Females:
Beginner - 30 lb
Intermediate - 40 lb
Elite - 50 lb+

KETTLEBELL:

Males:
Beginner - 16kg
Intermediate - 20kg
Elite - 24kg+

Females:
Beginner - 12kg
Intermediate - 16kg
Elite - 20kg+

Feel free to comment your times or numbers for the day below. Also, if you have any questions, hit us up at [email protected].