Warmup
800m Sandbag carry
-Then-
2 Rounds not for time
5 Air squat
10 Bodyweight good morning
5 Split squat each leg
Workout
For time:
5-3-0 Sandbag Bear Hug Squats x 50 total reps
*5 Second eccentric to get to the bottom of the squat, 3 second hold at the bottom, Stand as fast as possible. Break Up as Necessary
5-2-0 Sandbag RDL x 50 total reps
*5 seconds to lower the sandbag, pause 2 seconds at the bottom, return to standing as fast as possible.
5-2-0 Sandbag split squats x 50 reps, 25 per leg.
*Hold Sandbag However you want. Take 5 seconds to lower to a split, hold for 2s with the knee as close to the ground without touching. Return to standing as fast as possible. Alternate sides.
-Then-
200 Sit ups for time
Cool Down
Downward dog pose for 2 min
and then