Warmup
Drag sandbag 200m with rope OR backwards walk 200m while bear hugging sandbag
-Then-
7 Sandbag deadlift
7 Sandbag bent over row
7 Sandbag strict press
Workout
A.
Density push ups and pull ups
As many reps of each exercise as you can do in 21 minutes
Break up however you want
B.
4 Rounds:
10 V-ups
10 Sprinter sit-ups
10 Windshield wipers
10 Leg raises
Rest 1 min between rounds
Accessory
Not for time:
50 Sandbag back rack side to side lunges on each leg
Video Library
Bodyweight Movements
Weightlifting
Stretching
Foam Rolling
and then