Warmup
For Quality:
100m bodyweight walking lunge
100m sandbag walking lunge
50 push-up
Workout
For quality:
5×10 Sandbag Clean
5×10 Sandbag Floor Press
5×10 Sandbag Bent Over Row
*Rest 1 min between sets
*Rest 2 min between movements
Cool Down
200 flutter kicks while holding the sandbag above body with both arms fully extended overhead
and then