Warmup
Carry sandbag 400m
Every 100m perform 5 air squats and 6 alternating lunge steps
-Then-
For 30s
Sit in the bottom of the squat
Big arm circles forward
Big arm circles backwards
Bottom of the lunge each leg
Workout
1. 10 minute dynamic warm up.
2. Death by bear hug sandbag squat.
Perform 1 bear hug sandbag squat the first minute, 2 the second minute, 3 the third minute, etc until you cannot complete the given number of reps within the 1 minute time frame.
Accessory
For quality
10 Sandbag RDL
10-9-8-7-6-5-4-3-2-1
Superset of Russian Twists each side and full sit ups
Cool Down
2 min in the cradle position (lie on back and pull knees to chest)
and then
Death by bear hug – 150lb Strongman bag Made it 10 complete rounds with 3 reps into the 11th. 80lb bag in the accessory.