Bent Over Rows (with Sandbag)

Exercise description:
- Setup: Stand with your feet shoulder-width apart, with the sandbag resting on the floor between your feet.
- Hinge: Bend your knees slightly and hinge at the hips, pushing your hips back and lowering your torso until it is nearly parallel to the floor.
- Grip: Maintain a straight, tight back (neutral spine) and grab the sandbag using the handles or by gripping the ends of the bag.
- Row: Exhale and pull the sandbag up toward your chest, leading with your elbows and keeping them close to your body.
- Squeeze: At the top of the movement, squeeze your shoulder blades together for a second.
- Lower: Inhale and slowly lower the sandbag back to the starting position in a controlled motion.
Technique that must be performed to count: Bag must start and stop touching the ground. Bag must touch chest/body armor.
# of repetitions before shooting: 3-5 (depending on station time)
Casual division modifier: Lighter weight or Less Reps
Exercise equipment needed: 80lbs bag or barbell.