Warmup
2 Rounds not for time
Run 100m
5 Air squat
45s Bottom of the squat
5 Inch worm
Sandbag Practice:
Alternate overhead press 10 x 2-5 reps – Start one shoulder, press overhead and bring down on the other shoulder = 1 rep.
Workout
100 Sand bag front squat (pick weight)
*Scale the weight so that you get no more than 15 reps but no less than 5 reps per attempt.
*Every time you break perform a 20m out and back carry + 10 burpee jumps over sandbag
*Hold the sandbag in a bear hug hold
*Use double dumbbells/kettlebell/ruck sack as a substitute
Cool Down
Bottom of lunge for 1:30 for each leg
and then