Warm Up:Set up 2-3 teams in lines for sandbag relays Pick different ways to take the sandbag from start to finish like dragging (inside only), flipping, throwing, lunging, holding across shoulders, holding on back, crawling, bear hugging...

Mini-band warm up: dead bug hold x 1:30 clam shell hold x :30 each side forward cross crawl x :30 each side https://www.youtube.com/watch?v=vEGDaWpKxq8& straight leg hold x :30 each side Skill: Bulgarian Split squats use the same weight as last time (5/08/17) 4 sets of 20 reps (10 each side) Rest in between legs and in between sets

WOD: For Time 800m Run then with a sandbag- athletes choice weight (black filler bags are 50#) 3 rounds of 10 floor presses (like bench press on the ground) 10 deadlifts 10 Zercher squats (bear hug the sandbag) then 800m Run