Warmup
800m run
-Easy jog 100m
-Faster jog 100m
-Then-
For 10m each
-Side to side lunge
-Walking knee hug
-Inch worm
-Walking quad pull
-Duck walk
Workout
10 Rounds:
50 Yard sandbag drag (25 yards out and back)
5 Sandbag to platform
Rest 2 minutes.
*Keep sandbag on ground and drag it any way you can. At the start of the 25 yards have a platform set up. This can be a chair, flat bed of a pickup, whatever works. Perform 5 sandbag pickups to the platform. If you do not have a platform throw the sandbag over the shoulder.
Accessory
For 5 min work in as many sandbag/dumbbell/kettlebell turkish get-ups as you can using each arm.
and then