Try this Sandbag Complex which can be used as either a finisher or a quick workout if you are pressed for time.
This Sandbag workout consists of three simple exercises; Rows, Zercher Squats, and Fireman Squats. In the video above, I performed 8 reps of each exercises (4 per side on the Fireman Squats).
Perform this complex by doing all exercises without putting the sandbag down. Time how long it takes you to perform the complex. Now this is where you can customize it for whatever goal you want to have for the training session.
Option 1: After timing how long it takes to do all exercises, rest twice as long before doing another round. This will help you improve your conditioning and allow you to recover more between bouts to maintain a certain performance level to complete all rounds. Do 4-6 rounds.
Option 2: After timing how long it takes to do all exercises, rest for the same amount of time. This will also help you improve your conditioning but recovery will be not as long and you may experience a diminish in performance. Do 4-6 rounds.
Option 3: After timing how long it takes to do all exercises, rest for the half the amount of time it took you too finish. This will take your conditioning to another level, you will limit your recovery, your performance will decrease, and it will suck. Do 4-6 rounds and go cry in the corner.
