Monday

Strength
EMOM20
Odd min: 6x Sandbag shouldering (alternate sides every rep) 100/60lbs
Even min: 5x Double KB push-press 53/25lbs

Note: Be as explosive as possible with the sandbag, ripping it from the floor to catch it on your shoulder. This exercise builds powerful hip extension, a strong back, intense gripping power, and has a callusing effect on the body by building resilience as you train yourself to absorb impact. For the double KB push-press form is everything. Dip the knees slightly and aggressively drive the hips open propelling the weights out of the rack position and overhead to lockout. Scale the loads as needed, including up, if necessary.