Set your interval timer for 3 rounds – 4 minutes work period / 40 seconds rest.
Round 1:
20 Split Jumps with the Sandbag / 10 Staggered Push Ups
(alernate these for 4 minutes)
Round 2:
20 Sandbag Bent Over Row / 10 Oblique Vs
(alternate these for 4 minutes)
Round 3:
20 Sandbag Squat Jumps / 10 Dive Bombers
(alternate these for 4 minutes)