Day 16: Ballistic Sandbag & Single Limb Emphasis Workout

My Mad Methods Day 16: Ballistic Sandbag & Single Limb Emphasis Workout

Day 16 of the Fitness is Function Workout Program is a ballistic sandbag & single limb emphasis workout.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 16 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Beginner

Body Parts Used: All
Equipment:  Sandbag

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Day 16: Ballistic Sandbag & Single Limb Emphasis Workout Video:

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Day 16: Ballistic Sandbag & Single Limb Emphasis Workout Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1: 2-Arm Shouldering (right) - 3-5 x10
A2:  1-Arm Foward Push Up - 3-5 x 10
A3:  1-Arm Shouldering (left) -3-5 x10
A4:  1-Arm Foward Push Up - 35 x 10
B1:  1-Arm Snatch (right) - 3-5 x 10
B2:  Split Squat - 3-5 x10
B3:  1-Arm Snatch (left) - 3-5 x 10
B4:  Split Squat 3-5 x 20
C1:  High Pull (right) - 3-5 x 10
C2: Gladiator Hold (right) - 3-5 x 60sec
C3:  High Pull (left) - 3-5 x 10
C4: Gladiator Hold (left) - 3-5 x60sec
HE:  Rotation to Squat - 4 x60 sec

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs.Find out more.