Warmup
3×10 Wall walks
*Rest 1 min between sets
–Then–
All exercises perform for 20 yards:
Walking knee hug
Walking quad stretch
Inchworms
Spider walk
Walking toe touch
Rapid fire high knees
Backpedal
Carioca each way
Iron cross x 5 each
Scorpions x 5 each
Workout
10x100m sprints
*3 min rest in between sprints
–Then–
5×5 Sandbag clean
5×5 Sandbag zercher squat
5×5 Sandbag floor press
Strict pull ups 1 set max reps.
Accessory
5 Rounds:
30 sec on 30 sec off:
V Ups
Bent knee alternating sit ups
Russian twists
Crunches
Flutter kicks
1 Min rest between rounds
and then