Warmup
10 Minute back rack sandbag carry
-Then-
2 Rounds
10 Bent over row
10 Push-up
10 Reverse step lunge (5 each leg)
Workout
10-9-8-7-6-5-4-3-2-1
Bar muscle ups OR burpee bent over row
20-19-18-17-16-15-14-13-12-11 (Total reps)
Front rack reverse step lunges
-5 Minute break-
100 Sandbag strict overhead presses
*Every time you drop the bag perform 1 minute of front planks
100 Sandbag push press
*Every time you drop the bag perform 30 sec side planks each side
Accessory
2 Minute couch stretch per side
2 Minute pigeon stretch per side
2 Minute doorway hamstring stretch per side
and then