Beyul Training

Workload:

20 minute AMRAP

100m Sandbag Carry (1/2 bodyweight)
8 Bent Over Rows
4 Ground to overheads

Notes: I would recommend doing the carry with the sandbag on your back. BUT, make sure when you set it on your back it is evenly distributed across the traps. You should squeeze your butt to fully open your hip, drive your sternum down and put your shoulders together and DOWN. This will set you in the right posture. The other queue I would think about is having a neutral neck by driving the back of the neck into the bag (do this slightly, don’t strain).

Use the handles on the bag for the bent rows. Don’t swing at the hip with those. For the ground to overhead, you can do this anyway you want with the stipulation that you are picking up the bag with proper posture and you end the press fully stacked.

Have fun.