Warmup
2 Rounds
200m Sandbag carry (anyway)
10 Big arm circles forwards
10 Scorpion stretch (5 each side)
10 Iron cross (5 each side)
5 Bent over row sandbag row
5 Push-up
5 Suitcase deadlift (each side)
Workout
For Time:
200 Sandbag Bent 0ver rows
200 Sandbag Floor press
200 Sandbag Suitcase deadlift (100 per side)
Accessory
2 Rounds:
Supine Pillar Bridge x 1 min
Front pillar bridge x 1 min
Right side pillar bridge x30 secs
Left side pillar bridge x30 secs
2 min rest in between rounds
and then
WOD: 28:13
Rows – Double 35# KB
Floor Press – Double 35# KB
Deadlift – Single 35# KB
Accessories: Completed