Warmup
3 Rounds For Quality:
100m shuttle run (50m out and back)
10 alternating leg v-up
10 push-up
-Then-
Sandbag get up practice for 3-5 min
Sandbag get up – think about a turkish get up but with the sandbag on the shoulder not in the hand. One rep is completed when the athlete has stood all the way up and went back to the ground.
Workout
5 Rounds For Time:
5 sandbag get ups (5 reps each side)
400m run
Rest 2 minutes between rounds
Cool Down
Pretzel stretch for 2 min on each leg.
and then