Accessory Work
3-4 Sets
30m Sandbag carrying (bear hug) @70/45kg
rest 15-30sec
6-12 sandbag bear hug squats @70/45kg
rest 15-30sec
6-12 SHSPU
rest 2-3 min
If sandbag is not available perform workout with 2 kettlebells @16-20kg's/24-28kg's

Cool down
2-3 min light cardio
1+1 min wall pec/bicep strech
1+1 min piriformis strech
10+10 shoulder rolls backwards/forwards