Pause Weighted Push ups
8 X 1
4 X 1
2 X 1
With plate on back, lower with a count of 5 sec, hold bottom of push up, 1″ off floor, for 3 sec, then lower tap chest to ground and push up. After 8, increase weight, after 4 increase weight, depending on good form.
8 x 30:30 Stones to a box
30 sec max # stones to a 30″ box 30 sec rest.
Weighted Sandbag Squat and step ups
1 min on, 1 min rest
With sandbag on shoulders do 1 air squat then R step up and L step up. Repeat for max reps for 1 min, rest 1 min.
Heaviest Sandbag, and highest box you can use with good form.