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Bodyweight movements
Weightlifting movements
Stretching
Foam Rolling
Warmup
800m Sandbag carry (anyway)
-Then-
2 Rounds:
5 Burpee
5 Bent over row
5 Burpee sandbag deadlift
Workout
A.
18 Minutes density push-ups and pull-ups
As many reps of each exercise as you can do in 18 minutes breaking up however you want!
B.
Break up how you want:
100 Sandbag bent over rows
100 Sandbag high pulls (Not sumo deadlift high pull, just the high pull part)
Cool Down
3 Rounds:
1 min plank with sandbag on back
25 Sit-up
Rest 1 min
and then