Warmup
7 Min for quality:
100m jog
100m sandbag jog
10 Big arm circles
10 Bodyweight good mornings
10 Sit-up
-Then-
Skill Practice
Accumulate 30 bar muscle ups OR jumping bar muscle ups
Workout
5 Rounds
10 Sandbag sumo deadlift high pull
10 Yard sandbag bear hug walking lunges
200 Russian twists
Cool Down
Accumulate 150 bent over row with the sandbag in as few sets as possible. Rest as needed between sets.
and then