Warmup
5 Rounds For Quality:
5 Pull-up or ring row or bent over sandbag row
Run 200m
Workout
A.
4×15 Sandbag RDL
-Superset with-
4×15 Sandbag Bent Over Row
–Rest 1 min between sets and 2 min between A,B,C segments–
B.
4×10 Sandbag strict overhead press
-Superset with-
4×10 Front rack sandbag walking lunge
–Rest 1 min between sets and 2 min between A,B,C segments–
C.
4×10 Sandbag single Leg glute bridge
-Superset with-
4×25 Each side unweighted russian twist
Accessory
5 Rounds for quality:
8 Pull-ups
6 Handstand Push-ups
4 Broad Jumps
and then