Warmup
800m Easy sandbag carry
-Then-
2 Rounds not for time
10m Each of:
-Side to side lunge
-Walking knee hug
-Inch worm
-Walking quad pull
-Duck walk
-Then-
Foam roll (10-15 passes on each muscle group)
-Hamstrings
-Calf/Achillies
-Quad and hip flexor/soaz
Workout
4 Rounds:
10 V-ups
10 Sprinter sit-ups/bicycle sit-ups
10 Windshield wipers
10 Leg raises/pikes
Cool Down
Seated hamstring stretch for 2 min
and then