Functional Strength Training Workout

TOTAL TIME: 2 hrs 50 min
DETAILS:

-Humped 50 lb sandbag, trx and gear to park (15 min)

(note: all exercises below performed in sequence with active recovery
walking as needed, no static rest)

10-1: (55 reps per exercise total)
-pushups
-wide grip kipping pullups

1-10: (55 reps per exercise total)
-pushups
-wide grip kipping pullups
-assisted dip on parallettes
-45 degree standing row on low bar

10-1: (55 reps per exercise total)
-wide grip kipping pullups
-45 degree row on low bar
-assisted dips on parallettes
-pushups
-bodyweight squats (major shunting action from squats made this round even harder than normal

THEN (without rest):

TRX Core Essentials A and B sequences + 1 set TRX postural squats
-15 reps per exercise (15 reps per exercise per side on side-specific
movements)
-alternated sets on TRX with sandbag carries while Training Partner was doing his sets

So every time i finished a set on TRX i would:
-shouldered or cleaned and bearhugged sandbag
-50 yard sandbag carry w/a sandbag shoulder after 1st 25 yards plus 2x
shoulder at end of carry
(4 shoulders total +50 yard carry per round varying grips/carries on
sandbag)
+
-10 reps straight legged deadlift
-20 pushups
(10 rounds of sandbag 50 yard carries + sandbag exercises total. supersetted some TRX movements)

THEN:
10 more pullups

THEN:
-Humped pack home (15 minutes)