Warmup
10 min for quality
100m Bear hug sandbag carry
6 Burpee
6 Over the shoulder sandbag throw
100m Back rack sandbag carry
Workout
5×5 Bear hug sandbag squats with 3 box jumps immediately following each set
4×10 Bent over sandbag row with 3 clap pull-ups immediately following each set
4×10 Sandbag floor Press with 5 clapping push-ups immediately following each set
Cool Down
2 Min calf and achilles stretch against a wall
and then