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Please review the following User Agreement carefully before using the 300 Ultimate Sandbag
Workout program. The author of this e-book strongly recommends that you consult with your
physician before beginning any exercise program. You should be in good physical condition and
be able to participate in the exercise.
Innovative Fitness Solutions, LLC is not a licensed medical care provider and represents that it
has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the
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The movie that changed it all! That is what I would call the 2007 movie, 300. The movie adaptation of the graphic novel by Frank Miller wasnt a cool movie that raised every guys testosterone level by 500 points! No, this movie completely changed the landscape of fitness forever.
For years there had been an underground movement forming. Fitness
pros, strength coaches, and hardcore
fitness enthusiasts that were doing
things that would have normally horrified the mainstream.
Intense, unforgiving, dousing sweat,
nothing but the hardest work that anyone would see. That is what much of
this type of training was based upon.
Typically done in bare bone garages
or basements there was a revolution
building. People were figuring out that
real results, something significant, something special, required more than the popular bodybuilding or cosmetically based lifting.
Upon the release of the movie 300, the actors became instant fitness icons and celebrities. It
was easy to fall in love with the story of an unapologetic culture standing against odds that were
literally impossible. The strong mind and body these actors portrayed became the envy of many.
The fact that our current society tends to
apologize for everything we say and do to one
group or another, made the Spartan characters
almost heroes. Love or hate their beliefs of this
ancient culture, it was hard to not root for them
based upon the fact they fought and gave everything for what they stood for, something we
thrive for today.
People wanted to emulate the physical (and I
think in many ways the mental) fortitude the
actors displayed in the movie. It made an extreme rock climber turned trainer, Mark Twight,
into a celebrity as well. Mr. Twight had prepared the actors to truly look the part of the
mighty Spartan warriors. He made them not
just get lean or build muscle, he put them
Photo Courtesy of stonesport.ch

through the mental tests that would have them thinking and feeling as close to this militaristic
culture as much as possible.
That is something that many overlook. The demands, the ability to overcome obstacles, dedicating yourself to a goal of something special requires not only physical, but mental strength as
well. Mark Twight taught these lessons to the actors of 300 and the results speak for them-

Carmela DArrigo shows these workouts are

not just for the guys!
selves!
That is why with the opening of the sequel to the movie, I wanted to share some of these same
ideas from our DVRT Ultimate Sandbag Training program. In order to truly challenge both the
physical and mental strength of the actors, Twight would provide challenge workouts he called
the 300 workouts.
These challenge workouts were not done all the time, but as a special test. He wanted to see if
he was building the mental and physical fortitude he thought was critical for making the Spartan
attitude and culture really come to life. The workouts were brutal, many would say how they
would get butterflies in their stomach before even performing the workouts. Yea, that tough!
So, why in the world would you even want to attempt such a thing? Being able to accomplish
these 300 workouts meant you did something not everyone could get through. You felt an odd
empowerment that came from defeating physical and mental weaknesses. Even though they
were incredibly grueling and tested every last bit of your capacity, the rewards went far beyond
any calorie burning, muscle building, conditioning workout. It made you feel as though anything
was possible.
That is what I know you will feel empowered about adding these DVRT Ultimate Sandbag 300
workouts to your current training program. Once a week, add one of these power packed workouts. They contain not just random DVRT exercises, but challenges that build upon one another.

We use different and fun ways to bring back the 300 mentality one more time. These workouts
will let you know if your fitness is really as strong as you may think. The DVRT Ultimate Sandbag 300 workouts are going to change how you see fitness!
How to Use the Workouts
Each week you will choose one workout to
perform. Ideally have a day of rest planned
before and after each challenge workout.
This will allow you to give maximal effort to
the challenges as well as the ability to recover from them. Remember, these arent
just workouts to beat you up, they are to help
you see where your weaknesses really lie
and build upon your strengths.
If you cant perform the workout as prescribed, record what you are capable of doThese workouts can be
ing. After the 12 weeks, start the challenge
literally done anywhere!
workouts once again from workout one. If you
have been consistent, if you have dedicated
yourself to improving, you should see appreciable improvements in your ability to do more in the challenge workouts.
Can You Adjust the Workouts?
If an exercise is not possible, try to replace it with the most similar movement or regression of
that movement. Remember these are NOT random workouts so the way they are constructed
have purpose. Therefore, dont just stick in a drill you like more, follow the plan and use whatever you can to match the movement most closely. If you dont know what that is then shoot
over to our Facebook Fan Page HERE and ask us!
What Should I Do In Between?
Our goal at DVRT Ultimate Sandbag Training has been to give you many ways of performing
smart, sensible, and highly effective fitness programs. This is no different. Whether you are following our special Monthly Membership program, the 19 Day Challenge, our DVRT App, or any
of our DVD Programs, you can use the DVRT Ultimate Sandbag 300 workouts.
Do not train more than four days a week though, the intensity of the workouts with more than
this frequency could easily cause overtraining and actually worse results. Remember, more is
not always better and being smart about your training is more critical than just being tough. If
you are feeling excessively fatigued week to week and see your workouts slowing down then
back off to three days a week.

Explaining DVRT Programs

Some of the methods used in the DVRT programs may be familiar and others may appear to be a foreign language. There are many programs we can create using the DVRT
system. They vary in their intent and stress so you will see more or less at various levels
of training. These methods are largely used to maximize the many benefits that DVRT
Ultimate Sandbag Training offers and minimize the one limitation of not being able to
add incremental loads set to set. Once you understand how to perform these workouts it
will become much more obvious what we are trying to achieve.
Standard Repetitions/Set Protocols
Many people don't think that we use standard sets and repetitions because we don't
add incremental loads from set to set. That isn't true at all and keeping it more familiar
at first allows people to focus primarily on the technique and not the complexity of the
workout. In the early phases of training we are going to perform more movements and
establish a good movement vocabulary by not really specializing. The repetitions are
going to be higher and we are going to try to give enough practice and intensity to set
forth a great base.
As discussed earlier, the standard repetition and set protocols allow us to have a range.
If you are feeling great and want to push the upper limits of both sets and repetitions
then you are free to see if you can hit the high ends of both. If you can accomplish this,
then the following workout you can either add weight to your Ultimate Sandbag, or
slightly reduce the rest time to see if you can repeat your performance. Most people
though do tire and you will see a drop off in performance from set to set. That isn't a bad
thing, we usually don't progress though until the top end is achieved for both sets and
repetitions. A simple but effective gage for progress.
Climbing the Ladder
There is a problem, if I am recommending you NOT place your focus on changing the
weight of your Ultimate Sandbag, how in the world do you create workouts? I know, you
may be thinking you are going to perform some unimaginable amount of repetitions, but
that isnt it either. There is a secret that no one talks about, it is the fact we have a lot of
great ways to make better workouts if we dont focus on just more weight. Yes, it takes
us taking our thinking outside of just how much and how many. However, once you
learn a few of these strategies you are going to wonder why you never used them before!
These methods I am eluding to especially work for those pieces of equipment that really
dont change weight easily. As I discussed in an earlier chapter, really only the barbell is
a tool that you can add incremental weights. For other equipment such as dumbbells,
kettlebells, even bands, you have to have more of them if you want to change the actual
weight. So, is the barbell the best tool to use? As discussed in What is DVRT, a focus

on just going heavier does little for long-term progress or health of your body. What do
we do?
One of the most effective strategies I have found is the concept of ladders. What is a
ladder? I originally got the idea of ladders from kettlebell expert, Pavel Tsastouline. Kettlebells first only came in three different sizes with about 20 pound increment changes
between them. Not very incremental at all, but that was the point. Kettlebells had been
used quite a bit by the Soviet military because with just a few pieces of equipment you
could perform a wide array of exercises and programs if you knew how to manipulate
other training variables.
A ladder can be an ascending or descending series of repetitions. It is often best to alternate or superset two movements that really dont compete with each other. Meaning,
that alternating squats and overhead presses work typically better than squats and
cleans. Does it mean that you CANT use both techniques? Absolutely not! However, Ill
be honest, combining exercises that hit similar segments of the body is a lot more advanced that breaking up the regions of the body.
A typical ladders series may look like the following:
-Overhead Press 1/2/3/4/5
-Front Loaded Squats 1/2/3/4/5
The above series is accomplished by performing one repetition of each, then without
rest, proceed to two repetitions each, and so on until the series is completed and then
1-2 minutes of rest are provided.
Why is this method so effective? If you do the math that gives us 15 repetitions of each
exercise. Why not just perform 15 repetitions instead of using ladders? The ladder
method always a few advantages. The first is that we can handle more weight for the 15
repetitions ladder style than the classic style. Whenever possible, using more weight
(assuming combined with great technique) will yield better results for fat loss, strength
gains, and overall body conditioning. What, wait, huh?! Did I not just the majority of this
book talking about weight being overrated? Yes and it is, but it is also easy to misunderstand.
When most people create their fitness programs they dont focus on other variables
such as changing stability and speed of motion. However, if we do change these variables and can use the best weight for the movement, then absolutely we should take
advantage of the opportunity. If you are using different instability techniques and playing
with variables like speed of motion, then yes, use the highest weight that allows you to
have good technique!
Ladders also allow us to manage fatigue much more efficiently. In all honesty, when you
see most people perform a standard set of 15 repetitions there is a great portion of the

series that is just flat out ugly because the lifter has accumulated so much fatigue.
Whenever possible, we want to keep the quality of work at a high level. Better work will
always produce a superior result to work that just makes you tired, promise!
Lastly, it is just flat out more fun or easier to mentally focus on the work you are performing rather than counting what seems to be endless repetitions. The reality is, you are
more likely to repeat a workout if you find it engaging rather than boring and uninteresting.
The example I provided above does not exclude us from using other forms of ladders.
We can still utilize higher repetition ladder schemes, but this typically is used along with
exercises that have more of a flow to them instead of very definitive stops and starts.
Below are an example of a few DVRT exercises that would fit higher repetition protocols.
-Rotational Lunge
-Rotational High pull
-Shoveling
-Around the World
-Lateral Lunge High Pull
Even some of our Ultimate Sandbag Training exercises that do posses the common
stops and starts, can work well with higher repetitions due to the rhythmic motion you
develop. Such exercises are...
-Power Cleans
-Bear Hug Squats
-Power Snatches
-Front Loaded Good Mornings
I have provided a number of ladder workouts for you to try immediately and find the
style that works best for you. In these workouts I demonstrate a variety of different ways
to integrate the ladder method and allow you to experience what these variations feel
like in the scope of a well organized program. I am sure you will find them extremely
challenging, but some of the most fun workouts you have performed!
Density Training
The idea of Density Training is new for a lot of people. It is not a training variable that
too many are familiar programming, but do end up using in some of their workouts.
Density refers to doing the same amount of work in less time. For example, if you simply
wanted to do 100 Bear Hug Squats and found you finished in ten minutes, that would be
your 100%. If you performed the same workout a week later and finished in 9 minutes
and 30 seconds you would have improved your fitness in the realm of density. So, even
though the weight hasnt changed and you havent performed more repetitions, you finished the same amount of work in less time, improved density.

There are several forms of density training we can implement, but one of my personal
favorites is the idea of Escalating Density Training (EDT) developed by Strength
Coach, Charles Staley. There are a few benefits of using EDT as the primary means of
your density style workouts.
1. EDT allows a much easier means of measuring and tracking your progress.
2. The EDT method provides you to easily adjust the training to your current fitness
level.
3. EDT is a self-regulating system that will make sure you dont end up venturing into
unsafe training methods or overtraining.
EDT begins with finding a weight that you can use for about twenty repetitions. However, since weight isnt our only factor or the easiest variable to adjust, you can also find
the best variation of a movement. For example, Shoulder Staggered Squats may be too
challenging to perform for twenty repetitions with your Ultimate Sandbag, but you can
do so with the Front Loaded Squats. Therefore, Front Loaded Squats are the variation
you will incorporate. I have provided some outlines, but you can adjust the exercises if
necessary.
Similar to ladders, you will find yourself alternating between two non-competing exercises. Usually with the focus on different regions of the body (i.e. lower or upper). With
the two exercises determined, we will set a time interval, usually about 10-15 minutes
for the workout. The goal will be to perform the specified number of repetitions for each
exercise while trying to take as little rest as possible between exercises.
What you will find occurring is that you will rest less in the beginning and as you tire, the
rest interval will increase. Instead of counting mindless repetitions, the goal is to see
how many sets you can perform in the given amount of time. So, if you are able to perform eight sets your first time through the workout, then the next time you perform the
workout you will attempt to beat that number of sets. The goal obviously being trying to
rest less between sets. This is an easy way of showing an improvement in your fitness
levels.
You may be asking yourself, why such a light weight for small number of repetitions?
Your goal is to perform anywhere from 8-15 sets. If you can do more than this, the
weight is too light, if you cant achieve the minimum of 8, the weight is too heavy. If you
again think about the design of the program, we can take the standard 20 repetitions
and lets say 3 sets. That yields us 60 repetitions, with probably half of them being less
than high quality. Performing 10-12 sets of 5-6 repetitions provides us the same amount
of work, but with much higher quality of work.
If you have never performed EDT or any form of density training before, I recommend
you find a good pace for the first workout. Let this be your standard and become the following workouts begin to find a level that you can push yourself and demonstrate great
technique in the exercises. Dont worry about underestimating at first, it is often better to

error on too little than too much at first. Over a few workouts you will find what works
best for you!
Inferno Intervals
One of my personal favorite methods is using intervals or timed sets in our programs.
Using intervals allows you to focus upon the quality of repetitions and work upon another variable outside of weight which is speed. The faster you can perform an exercise
with great technique, the closer you get to performing what we call High Intensity Interval Training (HIIT).
What is HIIT and why should you care about using this style of training? HIIT basically is
short bouts of really intense exercise followed by a specific rest period. The key is both
the idea of short bouts and intense exercise. Research has show that this style of
training is better for fat loss than traditional long duration, steady state cardio.
What researchers are realizing is the post-exercise recovery period may be extremely
influential on the overall outcome of a training program. In order to lose body fat, it is
more important to take into account the overall calories expended rather than the
amount utilized from fat(1). Research shows when the same amount of calories are
burned using high-intensity and low-intensity exercise the amount of body fat loss between these groups was not significant(2). In fact, a study performed by Tremblay et
al(3), examined the difference of endurance training (ET) and high-intensity intermittenttraining(HIIT). The endurance group performed their training for 20 weeks and burned
an average of 120.4MJ per session. The HIIT group performed their program for 15
weeks with an average expenditure of 57.9MJ per session. In other words, the endurance group burned more energy during their training sessions. However, the result of
body fat testing showed the HIIT group lost significantly more body fat. There has to be
something happening to the body beyond simple caloric expenditure.
Okay, why is the high-intensity group losing more body fat? There are a lot of theories,
but no concrete facts. With exercise basically everything is still theory and we just try to
employ effective methods. Knowing how the body works allows us to manipulate it for
better results. One of the more popular theories is that high-intensity exercise will result
in greater post-exercise energy expenditure and fat utilization(4). Meaning: you end up
burning calories for hours afterward, some believe as many as 16 hours after training.
Another theory is the influence of growth hormone(GH). GH is the anti-aging hormone
and also is effective in regulating body fat. Having a high production of GH is useful in
maintaining low body fat levels. The body naturally produces GH in response to high
levels of lactic acid. Lactic acid is the burning sensation usually described as the "burn".
As described in Kraemer and Fleck's excellent text, Designing Resistance Training Programs, "... this energy source (lactic acid) contributes a moderate-to-high percentage of
the energy during activities composed of high-intensity work interspersed with rest periods and high-intensity activities lasting longer than 25 s, such as interval run training
and wrestling." So, short rest intervals, 45-to-90 seconds, with anaerobic training lasting

at least 25 seconds causes high levels of lactic acid. In turn this would cause a greater
production of GH, so in theory, greater body fat loss.
A third theory can be a little more confusing because a little more explanation of exercise physiology is necessary. During the recovery of high-intensity exercise, higher levels of free-fatty-acids can be found, or increased use of fat during the recovery period.
Rasmussen et al found high-intensity exercise resulted in greater acetyl-CoA carboxylase inactivation, which in English means, an increase utilization of free-fatty-acid oxidation(5). Finally, many studies have also shown that high-intensity exercise controls, or
suppresses appetite to a greater degree.
Maybe a bit more science than you are interested in seeing, but I do believe that it is
important that people understand that science has shown us better ways to get fit. We
just have to implement the techniques the right way! What is the right way?
Dont be mistaken, this style of training is NOT easy. As I discussed earlier, the effort
given during the exercise is paramount in getting all the great body fat burning effects
we are talking about. So, casually going through repetitions doesnt cut it. Trying to perform as many repetitions with great technique in the amount of time designated is going
to be your initial standard for improvement.
The good news is that the bouts of work are typically 30-45 seconds. I find that going
to a minute usually causes too much fatigue and going over 60 seconds also takes the
training out of the HIIT style. Therefore, you have to work as hard as possible during
that specified time frame. That may mean, going faster (my preferred method), going
heavier, or advancing the exercise.
Dont worry, there is a rest period, but that too is important. Typically they will be quite
short, only 15-60 seconds. If you are following these workouts and you are finding them
to be TOO intense, then increasing the rest time slightly is a great way of tailoring the
workouts to your own ability level. Instead of the traditional means of just adding weight
as you progress you can simply decrease the rest interval time until you are working in
the designated time frames. A good rule of thumb is decreasing your rest by 5 seconds
every workout.
Below is a practical example of how you can progress your intervals.
Week 1: Clean and Squat: 15 Seconds of Work, 60 Seconds of Rest
Week 2: Clean and Squat: 20 Seconds of Work, 55 Seconds of Rest
Week 3: Clean and Squat: 25 Seconds of Work, 50 Seconds of Rest
Week 4: Clean and Squat: 30 Seconds of Work, 45 Seconds of Rest
Intervals are a powerful means in both getting stronger and leaner. You can make them
progressive and fun. Your focus doesnt have to be counting endless reps, but working

against the clock. You will be shocked how much more fun and challenging such workouts can be when applied correctly.
1. Coyle, E.H. Fat Metabolism During Exercise. [Online] Gatorade Sports Science Institute. 1999, March 25.
2. Ballor, D.L., J.P. McCarthy, and E.J. Wilterdink. Exercise Intensity Does Not Affect the
Composition of Diet- and Exercise- Induced Body Mass Loss. Am. J. Clin. Nutr.
51:142-146, 1990.
3. Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body
Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.
4. McMillan, J.L., et al. 20-hour Physiological Responses to a Single Weight-training
Session. J. Strength Cond. Res. 7(3):9-21, 1993.
5. Rasmussen, B.B., and W.W. Winder. Effect of Exercise Intensity on Skeletal Muscle
Malonyl-CoA and Acetyl-CoA Carboxylase. J. Appl. Physiol. 83:1104-1109, 1997.

300 Workouts
The Hot Gates-Workout 1-View HERE
Exercise

Sets

Repetitions

Rest Intervals

A1. Front Loaded Drop

Lunge to Balance
A2. Push-ups

10 Per Side

15

A3. Squat to Press Out

15

A4. Bent-Over Rows

(Neutral Grip)
A5. Power Cleans

10

15

As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible

A6. V-Sit-ups

15

As Little Rest As
Possible

A7. Biceps Curls

10

As Little Rest As
Possible

The Shield-Workout 2-View HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Squat to Press

40 Seconds

20 Seconds

A2. Lateral Step to Clean

40 Seconds

20 Seconds

A3. Rear Foot Elevated

Rows
A4. Side Plank with
Reach
A5. Front Hold Carry or
March

20 Seconds

40 Seconds (Alternate
Legs Every 20 Seconds)
40 Seconds (each side)

40 Seconds

20 Seconds

20 Seconds

Crimson Cape-Workout 3-View HERE

Exercise

Sets

Repetitions

Rest Intervals
As Little Rest As
Possible
As Little Rest As
Possible

A1. Clean to Squat

3 Rounds

10-8-4

A2. Leg Threading

3 Rounds

5-4-2 (per side)

Last Stand-Workout 4-View HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Clean and Press

10

A2. Rotational Lunge

10 Per Side

A3. Under Hand

Bent-Over Rows
A4. Mountain Climbers

15

20 Per Leg

A5. Feet Elevated Body

Bridge

15

As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible

The Spear-Workout 5-View HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Shoulder Squat

30 Seconds

A2.Inch Work to Push-up

60 Seconds (Switching
Shoulders Every 30
Seconds)
60 Seconds

A3. Up Downs

30 Seconds

A4. Off-Set Rows

60 (Switching Legs Every

30 Seconds)
60 Seconds (Switch Feet
Every 30 Seconds)

30 Seconds

30 Seconds

Glory-Workout 6-View HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Drop Lunge to

Overhead Press
A2. Side Plank Rows

8/6/4/2 (per side)

8/6/4/2 (per side)

A3. Deck Squats

8/6/4/2

Rest 60 Seconds After

Entire Ladder
Rest 60 Seconds After
Entire Ladder
30 Seconds

One Unit-Workout 7-View HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Rotational Lunge

15 Per Side

A2. Super Planks with

Push-ups
A3. Shoveling

10

15 Per Side

A5. Overhand Rows

15

A6. Knee Tucksd

15

As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible

Revenge-Workout 8-View HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Front Loaded Good

Mornings
A2. Push Press

40 Seconds

20 Seconds

40 Seconds

20 Seconds

A3. 1 1/4 Front Loaded

Squats
A4. Jump Rope

40 Seconds

20 Seconds

40 Seconds

20 Seconds

A5. Scissor

40 Seconds

20 Seconds

Plataea-Workout 9-View HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Burpees

As Many Rounds As
Possible In 20 Minutes
As Many Rounds As
Possible In 20 Minutes
As Many Rounds As
Possible In 20 Minutes
As Many Rounds As
Possible In 20 Minutes
As Many Rounds As
Possible In 20 Minutes

10

As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible

A2. Chin-ups
A3. Bear Hug Squats
A4. Clean and Press
A5. Kneeling Press Outs

5
8
5
7

The Immortals-Workout 10 -view HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Squat to Rotational

Press (alternating sides)
A2. Staggered Cleans

60 Seconds

30 Seconds

30 Seconds

A3. Clean Grip Carries

60 Seconds (alternating
sides, switching
shoulders every 30
seconds)
60 Seconds

A4. Seal Jacks

60 Seconds

30 Seconds

30 Seconds

Treachery-Workout 11-View HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Power Snatch

15

A2. Rotational Lunges

15 per side

A3. Bent-Over 1 1/4

Rows
A4. Around the Worlds

10

10 per side

A5. Fighter Burpee

15

As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible

A6. Windshield Wipers

10

As Little Rest As
Possible

Honor-Workout 12-View HERE

Exercise

Sets

Repetitions

Rest Intervals

A1. Front Loaded Lateral

Lunges
A2. Press with 3 Second
Pause
A3. High Pulls

10 Per Side

10

10

A4. Rotational Rows

10 per side

A5. Running Man

40

As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible
As Little Rest As
Possible

Have a question about our 300 DVRT Ultimate Sandbag workouts? Drop us a line on Facebook
either at our DVRT Fitness Group HERE or our Fan Page:
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