Warmup
400m sandbag zercher carry
-Then-
2 Rounds
20 Big arm circles
20 Mountain climbers – each time the knee comes up count 1 rep
20 Side to side lunges
Run 100m – 50m out and back
Workout
A.
15 Minutes density push ups and pull ups
-As many reps of each exercise as you can do in 15 minutes
-Break up however you want
B.
20 Minutes for max rounds:
10 Vertical tuck jumps
50 yards sandbag Sprint
50 Mountain climbers
50 Yard sandbag backward run
Cool down
Seated groin stretch for 2 min
Pigeon stretch 2 min on each leg
and then