Warmup
3 Rounds not for time
3 Inchworm
5 Air squat
3 Burpee broad jump
10 Bent over sandbag row
Workout
A.
3x Max Overhead Sandbag Holds – Get the sandbag overhead however you need to. Then hold in a locked out position for max time. Rest as needed between sets
B.
3x Max Chin up Hold: Get the chin above bar and hold chin up position for max time. Rest as needed between sets
C.
10,9,8,7,6,5,4,3,2,1
Static dip
Sandbag over shoulder
Sandbag alternating lunge step
Cool Down
Bottom of the squat with sandbag in front rack position
and then