Warmup
10 Min hike with sandbag
Power
10×3 Sandbag Suplex Throw: Grab sandbag vertically. Triple extend and launch sandbag upwards and over your head or shoulder.
Speed:
Push Up Sprints: 10×10 yards, walk back. Just sprint, baby!
Start on your stomach – push-up and sprint
Strength Work
A.
4×20 Alternating Lunges (Bag on Shoulder, Switch after 10 Reps)
B.
Superset 4×10 RDL w/ 4x 10 WTD Sit Ups
Sandbag Karen-ish
150 Sandbag Squats for time. Bag can be placed wherever you want and
placement can change throughout workout. IE: Zercher, shoulder, bear hug, etc
Cool Down
Bottom of the squat holding the sandbag for 2 min
and then