Warmup
1 Mile sandbag carry
-Then-
2 Rounds:
10 Big arm circles forwards
10 Big arm circles backwards
5 Diamond push-ups
5 Ring row OR sandbag bent over row
Workout
A.
10 Rounds:
5 Dips
-Superset with-
3 Weighted pull ups
*Rest as needed between rounds
B.
For Time:
21-15-9
Sandbag deadlifts
Handstand push-ups
Cool Down
Seated hamstring stretch for 2 min
Video Library
Bodyweight Movements
Weightlifting
Stretching
Foam Rolling
and then