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"

W1D3 - SB20
Equipment: Sandbag

WARMUP: 2 Rounds
Sliding Squats x 5/5 Windmills x 5/5 Supermans x 20

“ATLAS”
SANDBAG SHOULDER CARRY x 12 minutes
*every 2 minutes, pause timer and complete Lunge Jumps x 15/15 and switch shoulders
SB Bent Row x 2-4-6-8-10-12-10-8-6-4-2 SB
Push Press x 2-4-6-8-10-12-10-8-6-4-2
Speed Skaters x x 2-4-6-8-10-12-10-8-6-4-2 (per side)
SANDBAG SHOULDER CARRY x 12 minutes
*every 2 minutes, pause timer and complete Lunge Jumps x 15/15 and switch shoulders

COOL DOWN: 1 Round
Kneeling HIp Flexor x 30 sec/30 sec Kneeling Adductor Stretch x 30 sec/30 sec

NOTES:
“ATLAS” begins with a block of Shoulder Carries. Be sure to pause your timer for your Lunge Jumps (15/15). This is to ensure you get a full 12 minutes of carrying (6 minutes per shoulder).
You will then progress to your ladder sequence, performing 2 reps of each movement, then 4, then 6... continuing the pattern until you reach 12 – then return to your sets of 2.
You will complete the full ladder sequence and then repeat your Shoulder Carry. Make note of how long the entire workout takes you and record it to track progress.

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].