Warmup
Sandbag jog/walk 800m
-Then-
2 Rounds for quality:
10 Sandbag sumo deadlift high pull
10 Sandbag shoulder to overhead
10 Bent over sandbag row
Workout
Alternating “Death by”
Even minutes: bar muscle ups,
Odd minutes: sandbag ground to overhead.
*Workout is not finished until you cannot fit the given amount of reps in the minute for BOTH exercises. Example: If you can’t get any more bar muscle ups, but you are still rolling with the ground to overhead, hit your ground to overhead reps in your minute, rest 1 minute and keep going!
Cool Down
Lunge 100m
and then