ENTER SANDMAN

Start a running clock. Complete one round of the following circuit every 3 mins – any leftover time can be used for rest and reflection. Power through 10 total rounds for a compact 30-min functional strength builder.

01/GROUND TO OVERHEAD 3 REPS

With the bag between your feet, squat (A), work your hands beneath it and lift it on to your lap. Wrap your arms around the bag and stand up explosively, lifting the bag on to your chest. Readjust your hands to grip the underside of the bag and press it above your head (B). Drive from your legs if needed. With control, lower to your chest and then the ground.

02/GROUND TO OVER-SHOULDER 6 REPS

Here’s where we can start to up the pace a bit. Repeat the same motion of lapping the bag (A), but when you stand up, explosively pull the bag high over your shoulder

(B) and on to the ground. Turn around, regroup and repeat, swapping shoulders with each rep. This move will work your whole body, so fire up those hips.

03/SANDBAG DEADLIFT 9 REPS

Now, we’re breaking the movement down even further but upping the reps to stoke those metabolic fires. Take the bag from between your feet (A) and stand up explosively, keeping your back flat and chest high. Forego putting the bag in your lap and stand up straight (B).

Control your descent back down and keep your form tight. Maintain your pace.

04/SANDBAG SQUAT 12 REPS

It’s time for a high-rep lower-body flush out. After the ninth rep, lap your bag, wrap your arms around it and stand tall in a ‘bear hug’ position (A). Drop into a squat, pushing your hips back, and bend at the knees until the crease of your hips passes below them

(B). Pause, then stand up. Repeat for 12, check the clock and compose yourself for round two.