OPTION 1: STATION
10 Rounds For Time:
10 Sandbag cleans
10 lunges holding sandbag (5 per side)
10 squat jumps
OPTION 2: GYM
Deadlift: warm-up from empty bar to working weight using sets of 5 and adding about 10% per set
Put on a belt. Do one all out set, stopping before form deteriorates.
Take about 30% off the bar. Do 5 sets of 3 resting one minute between.
5x10 barbell rollouts or ab wheel rollouts.