Warmup
For Quality:
Lunge 100m
-Then-
Each for 10m
Walking knee hug
Toe walk
Heel walk
Sandbag forward throw
Sandbag over the head throw
-Then-
Break up as needed:
25Â Push press
100 Close grip push-ups
Workout
5 Rounds For Time:
10 Sandbag overhead squat
20 Pull-ups
Run 800m
Accessory
250 Sit-up
and then