Warmup
100m Walking lunge
-Then-
3 Rounds for quality
7 Burpee broad jump
7 Air squat
7 Side lunges
Workout
For 20 minutes:
5 Sandbag bent over row
10 Sandbag shoulder to overhead
15 Sandbag back squat
*Substitute kettlebells and dumbbells as needed and perform front squats rather than back squats.
Cool Down
100m walking lunge
and then