This is named after one of my clients. It requires rings or a pullup bar, a box 18-20" high, a couple of different weights of sandbags (or one you can add or remove weight) and a kb

Done in a circuit:

1 ring rows or pullups -10

2 sandbag lunge to step up. 5 reps with bag on R shoulder & left shoulder. Shoulder the bag. With the leg on the sandbag side, start from a lunge position and step up onto the box. Step back down and return to lunge.

3. Turkish get up with sandbag. 5 reps on each shoulder. Start from standing with bag on shoulder, go down & back up.

4 Rotational deadlift. 10 reps. stand next to heavy bag. twist and fold at hips & knees, use both hands & pick it up, bring it to the other side & set it down. Repeat. The arms stay straight, use the legs

5 Dead snatch 10 L/R

Do this circuit 3 times. It took me about 6 mins on the 1st and last rounds and somehow I managed to do the second round in just under 5 mins. Minimal rest between rounds, none between stations.

 It didnt work well for a group class because I dont have enough rings or boxes so there was lots of standing and waiting. It did work well for one person though.

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