Set your interval timer for 3 rounds – 4 minutes work period / 40 seconds rest.
Part 1:
20 Split Jumps with the Sandbag
10 Staggered Push Ups
(alernate these for 4 minutes)
Part 2:
20 Reverse Pull Ups or bent over row with sandbag
10 Plank Side Hops
(alternate these for 4 minutes)
Part 3:
20 Sandbag Squat Jumps
10 Dive Bombers
(alternate these for 4 minutes)