Warmup
3 x 15 yards:
High knees
Heel to hamstring
A skips
B skips
Power skips
-Then-
10×10 Yard push up sprints
*Walk back rest
Workout
2 x 300 yard shuttles – 50yd out and back, 100yd out and back
*2 Minute break in between reps
-5 Minute rest-
For Time:
21-15-9
Sandbag sumo deadlift high pull
Sandbag bear hug throw over shoulder
Sandbag front rack rear foot elevated split squats
Accessory
2 Rounds:
1 Set max strict pull ups
2 Minutes max push-ups
3 Minutes max sit ups
-2 Minute rest-
and then