Warmup
2 Rounds not for time:
20 Forward and backwards line hops – over and back is 1 hop
10 Push-up
10 Sit-up
10 Bodyweight good morning
10 Reverse lunge steps
Workout
A.
Death By Sandbag Atlas Stone
Pick up the sandbag like an atlas stone and place on the highest box jump (or step or whatever you have, pickup truck bed works great).
Then push or pull the sandbag off.
For minute 1, perform 1 rep of each. For minute 2 perform 2 reps of each, so on and so forth until you cannot fit the given reps into the 1 minute timeframe
-Rest 3 min-
B.
Perform the total amount of reps you got in part A for time.
Accessory
For Quality:
100 Push-up
100 Sit-up
Video Library
Bodyweight Movements
Weightlifting
Stretching
Foam Rolling
and then