Warmup:
Landing Training:
Vertical Jump and Soft Landing x5,
Broad Jump and soft landing x 5
1 Leg vertical jump and soft landing x 3 each
1 Leg broad jump and soft landing x 3 each
Workout:
5 Rounds for max reps at each station:
0:00-2:00 400m run + burpees
2:00-4:00 Sandbag thruster
4:00-6:00 Bent over sandbag row OR ring row
6:00-8:00 Sit ups
3 Minute rest between rounds
Accessory:
2 Minutes per side
Pigeon Stretch, Couch Stretch, Hamstring Stretch
and then