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/
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W1D4 - SB20
Equipment: Sandbag, Kettlebell

WARMUP: 2 Rounds
Jumping Jacks x 50 Dyno Kicks x 3/3
T Pushups x 5/5

AMRAP: 20 minutes
RUN x 200 meters
Sandbag Plank Drag Tuck x 5/5 KB Pullover Alt V Up x 10/10 KB Butt Kickers x 25/25 Supermans x 10
**Every 5 minutes, pause timer and complete Sandbag Wall Sit

5 minute mark - 30 sec Wall Sit 10 minute mark - 60 sec Wall Sit 15 minute mark - 90 sec Wall Sit 20 minute mark - 120 sec Wall Sit

**2 Burpee penalty for every break in Wall Sit

COOL DOWN: 1 Round
Golf Stretch x 1 min
V Sit Hamstring Stretch x 30 sec/30 sec

NOTES:
Today is technically your FLUSH day. When you start your timer, complete as many rounds through the circuit as possible until the 5 minute mark. At 5 minutes, pause your timer and head to the wall for your Sandbag Wall Sit for the prescribed time. Restart your timer and repeat this pattern every 5 minutes until the 20 minute mark - making sure to increase your Wall Sit time. You will end your workout with a 2 minute Sandbag Wall Sit.
There is a 2 Burpee penalty every time you break your Wall Sit. DO NOT eat the clock. Perform your Burpee and get back on the wall as quickly as possible.

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+