Warmup
3 min jog (10s burst at the top of each minute)
-Then-
30s Couch stretch each leg
5 Air squat
30s bottom of the squat
5 Air squat
10 Side lunge stretch (5 on each leg)
5 Air squat
-Then-
Foam roll – 10-15 passes on each muscle group
-Middle back
-Lats
-Calves
-Quads
Workout
4 Rounds For Quality:
4 Pistol squats each leg
10 Sandbag RDL
10 Sandbag bear hug squat
25 Pull-ups.
*Start with strict pull ups, when you can’t get any more strict, move to kipping pull ups.
Accessory
1 mile jog with sandbag
and then