Warmup
4×40 yard power skips, jog back recovery
-Then-
2 Rounds
10 Bodyweight good morning
5 Inch worm
10 Reverse step lunges
10 Alternating quad pull
5 Burpees over your sandbag/dumbbells/kettlebells
Workout
CrossFit.com Sandbag “Filthy 50”
50 Box jumps 24/20
50 Pull ups
50 Sandbag sumo deadlift high pull
50 Sandbag walking lunges
50 Hanging knee to elbow
50 Sandbag push press
50 Sandbag sit ups
50 Sandbag thrusters
50 Burpees
50 Side to side lateral hops over sand bag
Accessory
Seated hamstring stretch 2 min
Seated butterfly stretch for 2 min
and then