Warmup
3-5 min easy jog
-Then-
Foam roll: 10-15 passes on each bodypart
-Glutes
-Hamstrings
-Upper back
-Lats
-Quads
-Then-
2 Rounds
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Sub maximal broad jump
Strength
5×1 Sandbag forward throw (as far as possible)
Rest 1-2 min between sets
Workout
Every 2 min for 7 rounds
12 Sandbag deadlift
9 Sandbag hang power clean
6 Sandbag shoulder to overhead
3 Burpee over sandbag
*If you need extra time to complete the rounds perform each round every 2:30.
Substitutions
For the throws, if you do not have a sandbag or medball, perform broad jumps
Substitute double dumbbells or kettlebells between 15-30lbs for the workout
Accessory
4×8 Single leg dumbbell or kettlebell or sandbag rdl, pick weight
*Rest 1-2 min between sets
and then