Instructions
This workout incorporates the 7 Primal Movement Patterns into a flow workout, immediately perform the next exercise where the previous one finished. Perform AMRAP in 4-minutes with a 60-second rest between between sets, perform 4 sets in total.
- Sandbag good morning (hinge/bend)
- Sandbag front squat (squat)
- Sandbag shoulder press (push)
- Sandbag snatch (pull)
- Sandbag forward lunge – each leg (lunge)
- Sandbag woodchop – each side (twist)
- 50-100 metre sandbag bear hug carry (gait)
Total workout time: 20-minutes.
Progressions
Beginners use basic push up and squat variations and rest if needed between exercises. Advanced people use heavier weights and try to complete more rounds.
