Warmup
For quality:
200m Sandbag suitcase carry (100m sandbag right arm, 100m sandbag left arm)
-Then-
2 Rounds
10 Push up
10 Hollow rock
10 Sit-up
10 Alternating lunge jumps
Workout
5 Rounds:
5 Sandbag suitcase deadlift right side
5 Sandbag suitcase deadlift left side
8 Strict pull-up OR 20 bent over sandbag row
8 Sandbag behind head throw for distance
150m Reverse walk sandbag pull (use a rope or strap to tie to sandbag)
Cool Down
Lunge 100m
and then