Warmup
Run 1 mile easy warmup
-Then-
Weighted with sandbag or unweighted
Sandbag Reverse Lunges 5×8
Power
Sandbag vertical jumps + 20 yard sprint 10×2+1 (1st set use no weight)
*Hold sandbag however you want.
*Perform 2 back to back vertical jumps, the moment your feet touch the ground on the second one, drop sandbag, turn and sprint 20 yards behind you, so that the sandbag does not interfere with your running.
*If the sandbag/dbells or kb’s are too heavy for the jump perform the same movements without weight.
Conditioning
4 Rounds
12 (6 each shoulder) Sandbag Squats (Bag on Shoulder, Switch after 6 Reps)
12 Good mornings
25Â Sit-ups
*Choose weight
Rx 100/70
Cool Down
Seated hamstring stretch 2 min
and then