Warm Up
5 Minute jog OR 6-10 burpees every minute on the minute for 5 minutes
100 Yards of broad jumps (not for time)
Workout
10-9-8-7-6-5-4-3-2-1
Sandbag Thruster
Strict Pull Ups
*Substitute double the amount of sandbag bent over row for pull ups
Accessory
50 Rear foot elevated split squats each leg
Video Library
Bodyweight Movements
Weightlifting
Stretching
Foam Rolling
and then