Warmup
2 Rounds not for time
30s on 10s rest
Walking lunge + twist
Big arm circles (forwards, backwards, side to side)
Inchworm
Duck walk
Sandbag Warmup
4×20 Sandbag hip thrust/glute bridge
*With sandbag in lap and upper back on a bench perform a glute bridge
Workout
Stair climbing: For 20 minutes walk up and down stadium stairs steps while holding the sandbag/dumbbells or kettlebells any way you want. Make sure you also walk back down the stairs!! Use a railing if necessary. And if you only have access to 4-5 porch steps, do it anyway!!!
Accessory
Accumulate 20 overhead sandbag throws
Cool Down
Wrist stretch 1:30 in each direction
and then