5 Heavy Sandbag Ground-to-Overhead
Max Pull Ups (or variation)
Repeat for a total of 5 rounds with 2-4 minutes rest in between each round.
Rest for 3 minutes.
5 Heavy Sandbag Front Squats
Max Press Ups (or variation)
Repeat for a total of 5 rounds with 2-4 minutes rest in between each round.
You should aim to lift the absolute maximum weight that you can in your sandbag, ideally reaching fatigue during the 5th rep in each set. If you're scratching your head thinking "why have I been given so much rest?" then you probably aren't lifting heavy enough...
Record your score and max weight.
Train hard!
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