Warmup
3-5 min easy jog
-Then-
2 Rounds
10 Sandbag bent over row
5 Burpee over sandbag
10 Sandbag push press
5 V-up
Workout
A.
50 Total strict pull-ups OR doorway pull-ups OR under table pull-ups
B.
4×10 Sandbag bent over row
*Rest as needed between sets
C.
3 Rounds
15 Yards each or (20 reps in place):
Rapid fire high knees
Rapid fire butt kicks
Karaoke both ways OR side to side line hops
Side shuffle both ways OR forwards and backwards line hops
Rest 1 min
D.
10 x 25 yards sandbag sprints
*Start laying prone on the ground. Jump to feet grabbing sandbag and putting it on your back run 25 yards.
Cool Down
Accumulate a total of 4 min in the side plank – 2 min per side
Video Library
Bodyweight Movements
Weightlifting
Stretching
Foam Rolling
and then