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Warmup
2 Rounds
10m Sandbag forward throw
10 Bent over sandbag row
10 Side to side lunge
10 Push-up
-Then-
3 Rounds
10 Sandbag overhead press 40-100lbs
Max strict pull ups
Rest 1 min
Workout
For 10 min:
2 Sandbag thruster (40lbs-100lbs)
2 Box jumps 24/20
4 Sandbag thruster (40lbs-100lbs)
4 Box jumps 24/20
6 Sandbag thruster (40lbs-100lbs)
6 Box jumps 24/20
*Continue adding 2 reps to each movement until the time is up!
Accessory
3 Rounds:
8 Sandbag RDL
15 Toes to bar
Rest 1 min
and then