Warmup
Carry sandbag for 800m
Sandbag Warmup
10×3 Sandbag sumo deadlift high pulls
Power
4×4 Each leg: Speed skater jumps over sandbag
Conditioning
50 -40 -30 – 20 – 10
Burpee over sandbag
Sit Ups
Strict, Kipping or Butterfly Pull Ups
*If you do not have access to a pull up bar use the sandbag for bent over rows
and then
30:40
A bit longer than expected!! ????
Solid!