Warmup
Carry Sandbag for 10min with 5 back squat every minute on the minute
Skill/Strength
50 Total alternate overhead press
*Start one shoulder, press overhead and bring down on the other shoulder= 1 rep.
Conditioning
100 Sandbag front squat
50 Sandbag climb-overs
*Play around with weight so that you get no more than 15 reps but no less than 5 reps per attempt.
*Grab sandbag, find an object that is waist to chest high (wall or fence works best, but you may need to be creative. You can also use a downed tree, picnic table laying on its side, etc) Move sandbag over object from one side to another. Climb over object and retrieve sandbag. Repeat for 50 reps.
Cool Down
Seated groin stretch for 2 min
and then