Warmup
Sandbag carry 400m – carry anyway
-Then-
2 Rounds
10 Big arm circles forwards
10 Plate fly with arms perfectly straight (2.5-5lbs)
20 Bande tricep extensions
20 Banded bicep curl
Skill
10 Minute bar muscle up practice
*If no access to a bar move to workout
Workout
5 Rounds:
3 Bar muscle ups OR jumping bar muscle ups OR 3 sandbag high pull + 3 sandbag strict press
10 Vertical jumps (touch a target 6″ above hands)
20 Sit-ups
Accessory
Sandbag floor press x 60 total reps
Video Library
Bodyweight Movements
Weightlifting
Stretching
Foam Rolling
and then