Warmup
Easy jog for 5 min
-Then-
10m Each or 10 each leg in place
Walking quad pull
Walking toe touch
Walking knee hug
Toe walk
Heel walk
Forward bound OR jump tuck
-Then-
30s Each
Seated hamstring stretch
Calf stretch each leg
Workout
3×1 Mile sandbag run/carry
*Rest 4 min between each mile
*Carry the sandbag as follows:
1. Zercher carry
2. Back rack carry
3. Shoulder carry (Can alternate shoulders while you run)
Substitutions
Use a single dumbbell or kettlebell if you do not have a sandbag
Accessory
3 Rounds
1 Min forward plank
1 Min v-up
1 Min crunch
Rest 1 min
and then