Warmup
Sandbag suitcase carry 400m (alternate arms as needed)
5 Push up (Sandbag on back)
10 Sit up (Sandbag on chest)
15 Air squat (Sandbag on back)
Workout
Warm up as you need for each exercise. All sets below are working sets
A.
5×5 Sandbag overhead press
B.
Superset: 4x max close grip or diamond push ups with 4x max reps chin ups
C.
Superset: 4×10 sandbag bent over rows with 4×20 each arm odd object tricep kickbacks (pick up anything that you can grip and perform kickbacks. Could be a random tool, heavy rock, milk container, etc
Cool Down
400m Easy sandbag carry
and then