Warmup:
400m easy jog
–Then–
2 Rounds
30s each
Bottom of the squat
Seated hamstring stretch
Wall calf stretch
–Then–
8 x Pro agility drill (sprint 5 yards (stop change direction) sprint 10 yards (stop change direction) sprint 5 yards)
*40 sec rest in between
Workout
30 Sandbag ground to overhead for time
Accessory
800m Back rack sandbag carry
and then