Warmup
2 Rounds not for time:
Zercher carry sandbag 100m
10 Air squats
10 Side to side lunge (each leg)
20 Calf raises
-Then-
50 Total sandbag zercher squats
*Break up however you want
Strength
4×15 each leg Rear Foot Elevated Split Squats (Bag on shoulder, switch shoulder each set)
*Superset 4×15 RDL w/ 4 x :60 second front plank, :30s side plank each side
Cool Down/AccessoryÂ
Sandbag overhead hold 30s on 30s off for 10 min
and then
Completed this on 7/1
Lowered volume a bit for the benefit of my knee:
In the warmup only 30 sandbag zercher squats and with the elevated split squats, no weight and 8 per leg x 4 sets
For cooldown/accessory – sandbag overhead at 40 lbs for 4 minutes then 6 minutes with broomstick in overhead snatch hold (damn!)