Sandbag Get Ups and Lunges At The Top Of The Get Up (Standing) Do 5 Forward Lunges With The Leg That Is Opposite Of The Shoulder Holding The Sandbag 5 Minutes Modified Duck Walk and Elevated Cross Crawls Do A Modified Duck Walk For 10 Yrds Then Do 20 Elevated Cross Crawls (10 On Each Side) 10 minutes Burpee Finisher Do As Many Burpees As You Can For 30 Seconds Then Rest For 30 Seconds 5 Rounds