Warmup
For 5 min
5 Push-up
5 Sit-up
5 Air squat
–Then–
All exercises perform for 20 yards:
Walking knee hug
Walking quad stretch
Inch worms
Spiderman lunge
Walking toe touch
High knees
Backpedal
Carioca each way
Iron cross stretch x 5 each side
Scorpions x 5 each side
Workout:
5 Rounds:
Max strict pull ups
10 Sandbag front squat
10 Sandbag bent over rows
10 Box jumps 24/20 OR broad jumps
Rest 1 min between rounds
and then