Warmup:
400m Easy jog
–Then–
2 Rounds
20 Big arm circles forward
20 Side to side jumps over sandbag
5 Inchworm
5 Air squat
5 Bodyweight good morning
Workout:
10-9-8-7-6-5-4-3-2-1
Sandbag front squat
Strict press
Sandbag RDL
Sandbag bent over row
Sandbag zercher squat
Accessory:
For quality not for time:
10 Rounds
5 Push-up
10 Sit-up
16 Reverse step lunge
and then