Warmup
With sandbag on back
5 Rounds
30s Walk / 30s jog
-Then-
2 Rounds Not For Time
7 Air squat
8 Alternating lunge steps
7 Sit-up
7 Bent over sandbag row
7 Push-up
Workout
For time:
30 Sandbag cleans
30 Zercher sandbag Squats
-Then-
As fast as possible:
50 Walking sandbag lunges (25 per leg)
40 Sit ups
30 Push ups
20 Sandbag ground to overhead
10 Burpees
Accessory
Run Intervals
5 x 2 minute run for distance
2 Minute easy jog recovery
and then