Warmup
2 Rounds
10m forward sandbag throw
10m over shoulder sandbag throw
7 Bench dip
7 Bent over sandbag row (pause 1s at the top)
Workout
A.
10 Rounds For Quality:
6 Dips
3 Weighted pull ups, pick weight
Rest as needed between sets
B.
For Time:
100 Pistol squats, (50 per leg)
100 Air squats,
250 Sit-ups
*Break up however you want
Cool Down
Couch stretch for 2 min on each leg
and then