20kg #kettlebell 3 overhead carries down to the gate and back up each side
2x30kg 3 farmers walks to the gate and back
15kg sloshpipe 3 Zercher walks around the house and back
8kg #clubbell 1x15 alternating d.h. circles each side
10kg clubbell 3x15 d.h. alternating circles each side
26,6kg #sandbag ground2shoulder 3 minutes every 10 seconds
My door sandbag job gets a B grade. Leaking sand because I didn't fold the bag well. Also minor amounts of rain did make it into the door because the same bag was not pushed up far enough on to the door on left. #sandbag
4 rounds of these exercises:
2x5kg DB 10 lateral raises
20kg KB 1 overhead carry down to the gate and back up each side
14kg KB 10 bridge chest presses each side
32kg KB 6 suitcase deadlifts e.s.
and after that:
23,4 kg sandbag ground2shoulder
10 mins, 1 lift every 7 seconds
4 rounds of these exercises
2x5kg DB 10 lateral raises
20kg KB 1 overhead caeey down to the gate and back up e.s.
14kg KB 5 deck squats
14 kg 10 bridge chest presses e.s.
and after that
23,4kg sandbag ground2shoulder
10 minutes, 1 rep every 8 seconds
4 rounds of
20kg KB 1 overhead carry down to the gate and back e.s.
2x5kg DB 10 lateral raises
18kg KB 5 bridge chest presses e.s.
20kg KB 10 bottom up gobelt squats
and after that as a finisher
23,4kg sandbag ground2shoulder
9 minutes, 1 lift every 10 seconds
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