Warmup
3 Rounds For Quality:
20 Big arm circles forwards
20 Alternating high knees
20 Alternating in place heel to hamstring
20 2 Count flutter kicks
10 Push-up
30s Plank
Workout
For Time:
50 Clap push ups
40 Hand release pull ups
30 Handstand push ups
50 Strict Pull Ups
40 Kipping pull-ups
30 Sandbag bent over row
Scale
50 Clap push ups from knees
40 Hand release pull ups from knees
30 Seated sandbag strict press
50 Bent over sandbag row
40 Sandbag upright row
30 Sandbag cleans
Accessory
5x45s wall sit with sandbag in lap
*Rest 45s between efforts
Video Library
Bodyweight Movements
Weightlifting
Stretching
Foam Rolling
and then