Warmup
2 Rounds
400m Run
–Then–
20 x Crunches,
15 x Suitcase crunches
10 x Leg raises
10 x Full sit-ups
Workout
8 Rounds
40 Yard forward sprint
40 Yards backpedal
8 Strict pull-ups OR 24 bent over sandbag row
–1 minute rest–
Accessory
6×8 Sandbag weighted pull ups OR single arm sandbag bent over row
4×10 Sandbag single leg glute bridge
4×10 Sandbag walking lunge each leg
4×20 V-up
4×8 Sandbag front rack Cossack squat
4×8 Clap push-ups OR regular push-ups if you cannot perform clapping push-ups
*Rest 1-2 min between sets
and then