Warmup:
8×100 Yard runs + 10 vertical jumps. 1 minute break in between rounds.
*Run the 100 yards at progressively faster paces.
*If you cannot run perform 60 side to side line hops + 10 vertical jumps
Workout
5 Rounds:
10 Sandbag Front Squat
10 Pull-ups
10 Sandbag RDL
10 Sandbag lunges each leg
-Immediately Into-
12 Minute AMRAP:
25 Yard burpee broad jump
10 V-up
Cool Down
Seated hamstring hurdler stretch for 2 min on each leg
and then