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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W1D2 - SB20
Equipment: Kettlebell

WARMUP: 2 Rounds
High Knees x 15/15 Hamstring Rockers x 5/5 Speed Skaters x 5/5
EMOM: 6 minutes
KB Swings x 12 SEAL Burpees x 2

BLOCK 1: 3 Rounds
Single Leg KB RDL x 10 (right) KB Choppers x 10 (right) Single Leg KB RDL x 10 (left) KB Choppers x 10 (left)
Situps x 20
EMOM: 6 minutes
KB Swings x 12 SEAL Burpees x 2
COOL DOWN: 1 Round
Pigeon Pose x 30 sec/ 30 sec Scorpion x 1 min

NOTES:
When your timer starts for your EMOM, complete the designated reps. You then have the rest of the minute to rest before your next set begins when the timer hits the 1 minute mark. Repeat this for 6 rounds (6 minute EMOM). Be sure to make note of form and sequence of the SEAL Burpees.
You will complete all 3 Rounds of Block 1 before repeating your 6 minute EMOM.

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].