2 x 400m run

3 Rounds of:

20 Walking lunges with sandbag clean every 2 lunges
10 Spider steps - each leg
10 Jumping lunges
10 Single leg RDL

400m run

3 Rounds of:

5 Manmakers
15 Knees to chest
Farmer's walk

5 Minutes - as many sandbag flips as you can